Tuesday 4.25.17 Strength Push Press – 3 x 3 @ 93% Back Squat – 3 x 2 @ 90% Conditioning Row Intervals 500m – 1 min rest 400m – 45 sec. rest 300m – 30 sec. rest 200m – 15. sec rest 100m EMOM (8) 1 Power Clean 1 Hang Clean 1 High Hang Squat …
COMP OLY Snatch from Blocks 65%x3, 70%x2, 75%x2x3 Strength Push Press Build to heavy 5 rep Then 2×5@ 90% Gymnastics 1) For Time: 50 Strict Handstand Pushups 2) For Time: 50 Toes-to-Bar MetCon 1.5 rounds 3 minutes row 300M Plus max effort box jumps Rest 1 minute between sets 2.Every 2 minutes for 14 minutes: …
COMP Strength Overhead Squat @ 30X1 tempo OTMx6 3 Increasing 60% to start increase 5% each round from there Notes Three seconds down, no pause, normal speed up Gymnastics For Time: 30 Strict Pullups 25 hollow rocks 1:00 L-Sit MetCon 6 rounds for time: 8 Deadlifts, 95#/65# 6 Hang Power Cleans, 95#/65# 4 Front Squats, …
OLY Clean from Blocks 65%x3, 70%x2, 75%x2x3 Strength Back Squat: 6×6 @70 increase from last week Snatch RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Unders Airbike Calories
COMP OLY Snatch + Overhead Squat 75%x1, 80%x1, 85%x1, 90%x1, build to heavy 1 then 85%x1x3 Metcon In 10 minutes complete 1 mile run plus max clean and jerk at 135/95 rest 3 minutes in 7 minutes complete 800M run plus max reps power snatch 115/75 rest 3 minutes in 4 minutes complete 400M run …
COMP Strength OTMx6 3 OHS Increase each set starting at 60% moving up by 5% Gymnastics 8 min amrap 10 Handstand Pushups biggest deficit that can be handled 20 Hollow Rocks L sit :30 Metcon 1) For Time: Row 800 50 KB swings 53/35 Airdyne 100 Calories 2) AMRAP 8: 50 Unbroken Double Unders
COMP OLY Hang Clean + Jerk to heavy single, then 95%x1, 90%x(2+1), 85%x(2+1)x3 Strength 1) Back Squat 70% 6×6 2) Romanian Deadlift 3×10 heaviest across Metcon 3 Rounds For Time: 7 Muscle-Ups 30 Overhead Walking Lunge, 115#/75#
Comp Oly Power Snatch 80% AMRAP 3:00 x2 Rest 5 minutes between sets Strength push press work to heavy 3 then 2×3@90% Gymnastic EMOMx10 2 leg less rope climbs MetCon For time 40 box jump overs 24/20 400m run 30TTb 400M run 20 HSPU 400M run
Please welcome Linda to GSCF. Her daughter Savannah talked her into trying it and she’s doing awesome! She’s gotten markedly stronger over the last 6 weeks, deadlifting 100# more than she did in the first week! She’ll be joining the 5am crew so please say Hi when you see her, thanks for choosing us Linda, …
First WOD- The first one I remember was Filthy Fifty. The most vivid memory of my beginning was during elements when I couldn’t even do a burpee and Matt had to break it down into push ups and mt climbers. Short term goal- Lose body fat and gain strength in my core for body weight …
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