Team WOD!
We will be outside. We will be dirty. Dress appropriately.
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Category Training
Friday January 27
A. Block power snatches – keep working on that technique. Be patient…
B. Back squat – max rep week: lets get it!
C. Then for time: 20 unbroken KB swings + 20 jumplunge to target + 20 GHSU + 20 rowcals, rest 2 min
round 2: 15 reps each, rest 2 min
round 3: 10 reps each
Wednesday January 25
A1. Bench
A2. Feel-me-up pushups 3 x 5, rest 3 min
B. 1 attempt at max rep PU – hit PR, rest 3-4 min,
C. 1 attempt at max rep ringdips, then
D. For time: 21, 15, 9 reps burpees & CTB
Post #s to comments
Tuesday January 24
Sprint work!
Monday January 23
A. Block power snatch – technique first, weight later
B. DL week 3 – only perfect reps
C. 3 rounds for max reps: 30 sec TTB + 30 sec KB swings + 30 sec boxjumps, rest 90 sec
Saturday January 21
A. Block snatch work – get yo brush right
B. 4 rounds for reps/cals: 50 sec max pull-ups, 10 sec transition, 1 min max bike cals, 2 min rest
Friday January 20
A. Press – week 3 GET IT!
B. 5 rounds for time: 5 extra-rom HSPU + 5 thrusters (135/95) + 10 GHSU/4+4+15/3+3+20/2+2+25/1+1+30
Wednesday January 18
Dynamic/mobility warm-up
A. 1 powerclean every 30 sec for 6 minutes
B1. Back squat
B2. Bounds over box
C. 10, 9, 8, 7… 1 rep of: unbroken wallballs + CTB
If you can get your chest to the bar, you MUST!
Tuesday January 17
A. Rack jerks – 3, 2, 1, 1, 1, 1
B. 3 rounds of: 25 sec row sprint @ 100% (5 sec to transition to rope) + 30 sec max DU, rest 1 min, 25 sec AirDyne sprint @ 100% (5 sec to transition) + 30 sec max DU, rest 1 min
Post loads for A and cals/reps for B to comments.
Monday January 16
Sorry, gang, no 5am today
Dynamic/mobility warm-up
A1. Bench 3 x 3
A2. HPC 3 x 3, rest 3 min *moderate load, maximum speed
B. 4 rounds for times: 5 unbroken HPC & jerk + 10 plyo pushups + 15 TTB, one beginning every 3 min, active rest
