“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders
Wednesday, October 28, 2020
STRENGTH: In 15min: SUPERSET: 1. Snatch Push Jerk (Pose the Land) to OHS -MTR- 5×1+3/ 2. Box Dips 3-2-1-ME METCON (19min) A) 5min AMRAP of: –10x each: 1) Pull-ups or MTR Ring Rows, 2) Push-ups, 3) Sit-ups, 4) BS (75/55lb) Rest 2min B) 4min AMRAP of: –10x each: 1) Pull-ups or MTR Negative Pull-Ups, 2) Push-ups, 3) GHD Sit-ups 4) …
Tuesday, October 27, 2020
In 10min: Muscle Snatch T&G/HOOk-In -MTR- 3-3-3-3-3 In 20min: Block Snatch High Pull from the patella with 2-3sec pause at the Top: -MTR- 5-5-4-4-3-3-2-2 In 5min: 3x30sec each Hollow Rock Arch Rock Hollow Roll (R, R then L,L) Handstand 3x20sec In 15min: Rowing 4min Warm Up 10x 20sec On & 10sec Active Recovery 4min Cool Down
Monday, October 27, 2020
In 21min: Snatch 2/35% 2/55% 2/65% 2/75% 3×2/80% (Optional Auxiliary to be completed before/after today’s WOD) In 21min: Clean & Jerk 2/35% 2/55% 2/65% 2/75% 3×2/80% 5min Transition In 12 min: 30 Unbroken DU 5 Shoulder to Overhead @115/75# 10 Hang Power Clean @115/75# 15 Deadlifts @115/75# Auxiliary Work for Competitors A) In 15min: a1. Back Squat …
Friday, October 23, 2020
MetCon “Roney” Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Floor press, 11 reps Several Scaling Options, see Whiteboard in Gym Auxillary Strength: In 25-30min: Muscle Snatch -MTR- 3-3-3-3-3 Hang (Knee) Power Clean + Pose Push Jerk -MTR- 3-2-1-1-1 **Pose …
Wednesday, October 22, 2020
Strength: In 10min: Snatch Push Press -MTR- 3-3-3-3-3 WOD – “OCT Qualifier #2”: 13 min AMRAP: 20 overhead squats (95/65)* 20 pull-ups 20 overhead squats (115/85) 20 chest-to-bar pull-ups 20 overhead squats (135/105) 20 muscle-ups Max overhead squats (155/115) Scaled #1: 20 OHS 45/35, Pull up Auxillary work for Comp Athletes: In 20min: Block Snatch High Pull from the patella …
21Oct
Thursday/Saturday, October 22, 2020Thursday/Saturday, October 22, 2020
In 45min: “Olympic Weightlifting Day” In 15min: Snatch -RFH- 3-2-1-1-1-*1-*1 In 15min: Clean -RFH- 3-2-1-1-1-*1-*1 In 15min: Rack Jerk -RFH- 3-2-1-1-1-*1-*1 Optional 20min AMRAP: 50m Farmer Carry (32/24kg) 50m Prowler Push (180/125#) 50sec Dead Hang 25m Sled Drag Forward 25m Sled Drag Backward 25m Handstand Walk (or Scaled 1: Handstand hold, Scaled 2: Triangle Handstand hold)
Tuesday, October 20, 2020
In 15min: Press + Push Press + Push Jerk -ME / RBM- @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME5min Transition In 5min: AMRAP of Burpee + Pull-Up Ox Work, Complete at a separate time In 10min: Muscle Snatch -MTR- 3-3-3-3-3 In 20min: Block Snatch High Pull from the patella with pause at the Top: …
Monday, October 19, 2020
WOD A) Superset in 20min: a1. Front Squat -MTR- 5-5-5-5 a2. Strict HSPU 3-2-1-ME 5min Transition In 7min: 3-6-9-12-15-18… Toes-to-bar Clean to Thruster (aka: Cluster) (Rx+ 135/95#, Rx 115/75#) *For those competing, here is your Auxillary Work to be completed at another time today. Spend quality time in mobility work before and after your WODs. In 20min: Snatch 2/35% …
Tuesday, October 6, 2020
Weightlifting Metcon (AMRAP – Rounds) Every Minute on the Minute (EMOTM) for 10:00 – 3 High Hang Snatches – 3 Hang Snatches – 3 Snatches from the floor Rx+: 60% of 1RM snatch Rx: 50% of 1RM snatch If you don’t have a 1RM yet, choose a weight that is VERY light for you. It is better to go too light …
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