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Monday 8.21.17

Monday 8.21.17

We’re halfway to the 2018 Open season so it’s test week.  Be ready!

 

Strength

EMOM(10)

1 Power Snatch + 1 Squat Snatch + 1 OHS

Build to Heavy

 

WOD

13.1 (Modified)

AMRAP (17)

  • 40 Burpees
  • 30 Snatch (75/45)
  • 30 Burpees
  • 30 Snatch (135/95)
  • 20 Burpees
  • 30 Snatch (165/105)
  • 10 Burpee
  • AMRAP Snatch (205/135)

 

Competitors

4 x 1000m Row @ 3-6 sec faster than 2k pace

  • Rest 2 min in-between

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Monday 8.7.17

Monday 8.7.17

Great Turn-out at the In-House Comp through the wind and rain!  Thanks for coming and competing everyone!

 

This week will be a minor Test/Prep Week for the Competitors

 

Strength

DB Lateral Weight Transfer

  • 3 x 6 Each Side (Ascending Weight)

 

“Up N’ Up”

4 Rds.

Start at 4 reps and ascending 4 reps each round (4,8,12,16)

– Ring Dips (W/ 20/15 Slam Ball Between Knees)
– Slam Balls (20/15)
– Strict Pull-Up
– Front Squat (155/105) – From the Floor

 

Competitors

20 Min Bike @ 100% of 10 Min Test Pace

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Monday 7.31.17

Monday 7.31.17

Reminder – In-House Comp this Friday from 5-7 Pm.  Everyone should come and test yourself!

 

Strength

DB Bench Press

  • 3 x 12

 

WOD

“Oh Long Johnson”

4 Rds.

  • 14 DB Push-ups w/ row (35/20)
  • 14 DB Power Cleans
  • 14 DB Seated Press

 

Competitors

Clean & Jerk

  • 3 x 1 @ 70%

 

Snatch Deadlift

  • 3 x 3 @ 100% of Snatch

 

Snatch Pull

  • 3 x 3 @ 90% of Snatch

 

Squat Snatch

  • 3 x 1 @ 70%

 

Open Test (Comp Train)

AMRAP 20:
50 Wallball Shots, 20/14
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Power Snatch 145/100
10 Muscle ups

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Monday 7.17.17

 

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

 

Strength

Take 20 minutes to find a 1 RM Back Squat

 

WOD

“Game of Cones”

Every :15 complete a 5-10-5 shuffle sprint in various directions

18 total sprints, 1 minute rest, repeat

 

Competitor

Row 6 x 500m w/ 1 min rest at 2-4 sec faster than average 2k pace

 

Squat Snatch

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style

 

Squat Clean

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style