Sunday's WODs, and day #3 of Progressive Perfection!!

July 7, 2018

Here is your Sunday morning sweatfest! Also, day 3 of our Progressive Perfection Program with Coach Sarah Mc Rae is tomorrow at 11am! SEE YOU THERE!!

 

Sunday July 8, 2018

 

Endurance WOD (9am)

The Panera special is back…YOU PICK TWO! (or 3 if you’re looking for a bargain 😉

 

Part 1:

Row 70/100 calories or Bike 50/70 calories for time

*EMOM – 5 burpees!

 

Part 2:

10-20-30-40-50-40-30-20-10:

DUBs

Rounds 1,4,7: Push-ups

Rounds 2,5,8: Ab-mat Sit-ups

Rounds 3,6,9: Air Squats

 

Part 3:

4 RFT:

200m Run

10 Wall Balls

20 Hollow Rocks

30 second hollow hold

 

*Each part is scored separately

 

 

Crossfit (10am)

 

Strength:

Make up day! Make up any of the strength sessions that you missed this week:

 

Monday:

Every 90 seconds, for 15 minutes (10 sets):

Clean (full) & Jerk

*Sets 1-3 = 3 reps @ 70-75%

*Sets 4-6 = 2 reps @ 80-85%

*Sets 7-10 = 1 rep @ 90+%

 

Tuesday:

0:00-10:00: Build to a heavy set of Snatch Push Press + Overhead Squat

 

10:00-12:00: Adjust load to 75% of above

 

12:00-20:00: EMOM High hang squat snatch + squat snatch

 

Thursday:

1. 3x5r Behind the Neck Press in Split

2. 3x4r Jump to Split (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

3. 6x1r C&J at 80-85%

 

Saturday:

EMOM for 8 minutes:

Back Squat x 3 reps @ 85%

4 minute transition

EMOM for 8 minutes:

2″ Deficit Deadlift to Knees x 2 reps (double overhand grip)

Stand on a 2″ platform (45# plates) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Go as heavy as mechanics allow but the focus should be on perfect positions!

 

WOD:

 

5 Rounds for max reps of:

1 minute DB Front Rack Step-ups 20/30

1 minute Single-arm DB Thrusters 35/50 (30 seconds each arm)

1 minute Assault bike for calories

1 minute rest

 

 

 

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