HANG SNATCH
5 X 2 reps
-1st rep from high hang
-2nd rep from top of knee
SNATCH PULL
5 X 3 reps Use 110% 1RM
OVERHEAD SQUAT
5 X 4 reps
Tuesday Aug 20th, 2019
August 20, 2019 / By j0ssy
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Monday Aug 19th, 2019
August 19, 2019 / By j0ssy
WOD = Fight Gone Bad!
3 rounds for max reps of:
-1 minute of wall-ball shots
-1 minute of sumo deadlift high pulls
-1 minute of box jumps
-1 minute of push presses
-1 minute of rowing (calories)
-Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
Scaling Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
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Sunday Aug 18th, 2019
August 18, 2019 / By j0ssy
WOD = 10 min AMRAP:
-400-m run
-Max set of strict pull-ups
-Max set of strict ring dips
Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings.
Further dip Scaling concepts here
https://www.youtube.com/watch?v=7dbjTyQau8w
WOD 2= GB straddle planche preparatory element 2
Work = 5 x 60s forearm plank hold
– Keep the hips tucked and the back curled.
– A neutral chin will be the most comfortable.
https://www.youtube.com/watch?v=DQTagyrXuOA
Mobility = 5 x 10 reps Straddle running man
– Extend the working leg as far sideways as possible.
– Expect to enjoy significant cramping of the medial glutes!
https://www.youtube.com/watch?v=QQ5utamYs1U
https://www.youtube.com/watch?v=h9Sii9j0H90
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Friday Aug 16th, 2019
August 16, 2019 / By j0ssy
Run 3 miles in a Kenyan queue.
This is a chance to help your fellow athlete while working on rhythm, timing and cadence.
The groups runs in single file. The last member in the line runs to the front. The last member must wait until the previous member has reached the front before starting.
*If you can’t run or don’t want to run, your coach will have an alternative workout for you.
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Thursday Aug 15th, 2019
August 15, 2019 / By j0ssy
For time:
-21 body-weight back squats
-7 rope climbs,
-15 body-weight back squats
-5 rope climbs,
-9 body-weight back squats
-3 rope climbs,
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