STRENGTH: 1. Back Squat- 15min to 2-3RM 1 x 20+ @ 50% 2. T2B- 3 x sub max 2b. Weighted SU- 3 x 20 METCON: 21-15-9 Wall Ball KBS E80Lap
I was asked by Coach Aimee last night if I was going to do my typical post Open blog post. As I began brainstorming, I honestly could not put into words how special this years Open was. So much emotion and success filled our five week journey! From 1st time muscle ups to first time Read more about 2016 Open Recap[…]
Bench Press 15min to 2-3RM (convert to 1RM) Then 1 x Failure @ 50% Pull Ups/Ring Row/Bent Row 3 x Sum Maximal Reps METCON 10 Alt. RFT w/partner 10 Hang Power Clean (115/75) 10 HRPU 10 Box Jumps
STRENGTH/SKILL: 1. P. Snatch + Pause OHS + H. Squat Snatch 10min to moderate weight 2. P. Snatch + H. Squat Snatch 10min to heaviest weight METCON: 4 to 7 Rounds E3M 400m Run 10 Wall Balls You must complete a minimum of 4 rounds. Score is number of successful 3min rounds.
STRENGTH/SKILL: 1. P. Clean + Pause F. Squat + Hang Squat Clean 10min to moderate weight 2. Power Clean + Hang Squat Clean 10min to heaviest weight METCON: 2 Rounds w/partner 2min Max Reps G2O 2min Max Reps Lateral Burp 2min Max Reps Fron Squat 2min Max Reps Pull Ups Split each two minutes up Read more about WOD 3.28.16[…]
OPEN 16.5 For Time: 21-18-15-12-9-6-3 Thrusters (95/65) BF Burpees
STRENGTH: Thruster 15min to 2RM METCON: AMRAP 20 w/team 3 10 Calorie Row 15 KBS E80 Lap Funnel start onto the rower. Every completed lap is one round.
STRENGTH: Power Snatch 5-3-2-1-1-1… 50-60-70-80-85-90%… Establish 1RM for day METCON: EMOM 12 Even: 5 SG Deadlift+3 Power Snatch Odd: 20 Double Unders
STRENGTH: 1. Front Squat- 6 x 3 (GBF) 2a. Seated Plate Twist- 3×10 each 2b. Plate Toe Touch- 3×10 2c. T2B- 3 x 5-10 METCON: 3RFT 10 Alt. DB Snatch (5 each) 10 DB Front Squat 10 DB Swing 10 DB Squat Jump E80Loop
STRENGTH: EMOM 10 – work up to moderate Even: 3 HP Clean + 5 Bent Row Odd: Rest METCON: AMRAP 20 w/ partner 3 HP Clean (95/65) 3 HRPU 3 Box Jumps Ascending by 3 every round on HP Clean and Box Jump. HRPU remains at 3 the whole time. Partners alternate rounds.