WU: ALT EMOM 6
1) Russian twists
2) HS holds
Oly: 5×5 TnG Push Jerks
S/S: 4×10 reverse flys (1:0:5)
Cond: FT
9-7-5-3-1
DL
OHS
BOBs
RX 115/75#
S1 85/55#
S2 65/35#
3/12/19
12
Mar
2019
3/11/19
11
Mar
2019
WU: 5 mins DU work
Oly: 5 x 5 TnG Full Snatches up to 135/95#
Skill:
1) Pull up progressions
2) 2 Rounds (1:1 Rest)
ME set most difficult skill Hollow-MU
Cond: “Annie” FT
50-40-30-20-10
DU
Sit ups
3/7/19
07
Mar
2019
Balance and Recovery
A. Balance
1) SL balance
For 3 mins alternate legs every 30secs
2) Pause Pistols
2 min tabata
3) SA high plank
2 min tabata
4) SL RDLs
40 total
B. Team Stretch
1) Quad wall stretch
2) Ham pulls
3) Stacked hip stretch
4) Y-Stretch
5) Tri/Lat stretch
6) Calf stretch
C. Open Gym
3/6/19
06
Mar
2019
WU: 3 Rounds
10 TTR
10 Situps
Olyish: 5×6 DB Jerks (3 ea. side, HAP)
S/S: 5 Rounds Alternating
5 T&G Deadlifts (Medium Weight)
1 Min (30sec ea. side) single leg balance
Cond: EMOM 20
M1) 8-15 KB Swings
M2) 8-15 Uneven plyo push ups
M3) 8-15 Body Rows (rings)
M4) 30 Calf raises (BB@135/95 – suggested weights)
3/5/19
05
Mar
2019
WU: 20 Wall to walls
Oly: 30 Clean wraps
S/S: HSPU technique
Cond: AMRAP 12
12 SA DB OH Lunges
12 Burpees
RX 50/30
S1 35/20
S2 25/15
3/4/19
04
Mar
2019
WU: 30 wallballs (try to go unbroken)
Oly: 5×3 Snatch Balance
Strength: 5×5 RDLs
Cond: “Fran” FT
21-15-9
Thrusters
Pull ups
Rx – 95/65#
S1 – 65/45
S2 – 45/35
3/1/19
01
Mar
2019
OPEN WOD 19.1
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85#
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205#
Stop at 20 minutes
