Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 **Rest 2:00 between sets** (Compare 11/27/18)
WOD (Compare to 11/27/18)
21-15-9
Dumbbell Hang squat clean, 50/35# L2 – 45/30# L1 – 25/15#
Handstand push-ups L2 – Knees on Box L1 – Pike or HOD Push ups
For Time
SAT 4/7/18 Strength – Overhead Squat –
Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat
Overhead Pause Squat
3 x 3
Overhead Squat
5 x 3
Snatch Balance
5 x 1
Barbell Front Rack Walking Lunge
3 x 10 (add 10# to last)
FRI 4/6/18 WOD
THU 4/5/18 WOD
WED 4/4/18 WOD
TUE 4/3/18 WOD
MON 4/2/18 WOD
SAT 3/31/18 Strength – Clean –
Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Clean – Pause at the Knee – then – Deadlift
*1Clean – Pause at the Knee – then – Power Shrug
*1Clean – Pause at the Knee – then – Power Clean
*1 Power Clean
*1 Squat Clean
Clean – Pause at the Knee – then – High Pull
3 x 5
Clean – Pause at the Knee – then – Power Clean
3 x 3
Power Clean – then – Front Squat
5 x 2
Squat Clean
3 x 2
Barbell Back Rack Walking Lunge
3 x 10 (add 10# to last)
FRI 3/30/18 WOD
THU 3/29/18 WOD
Warm Up
Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps
5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 3 Rounds
5 Box Jumps – 5 SDLHP – 3 Rounds (work up to WOD weight)
WOD
2 minute of box jumps 30/24” L2-24/20” L1-16/12”
2 minute of sumo deadlift high-pulls 115/80# L2-85/55# L1-55/35#
4 minutes of box jumps 30/24” L2-24/20” L1-16/12”
4 minutes of sumo deadlift high-pulls 115/80# L2-85/55# L1-55/35#
6 minutes of box jumps 30/24” L2-24/20” L1-16/12”
6 minutes of sumo deadlift high-pulls 115/80# L2-85/55# L1-55/35#
For Total Reps