Monthly Archives: September 2019

9/30/19

30
Sep
2019
WU: Snatch technique
HH, MH, Full Snatch work
 
Oly: Snatch complex 
Every 90 seconds complete…
1HH+1MH+1Full snatch
 
Cond: “Bar Amanda”
9-7-5
BMU
Squat Snatch 135/95
*Scale as needed
WODs

9/28/19

28
Sep
2019
Oly: Work to a heavy Clean and Jerk
 
Cond:  In teams of 3
60 CJ
400m run
10 rope climbs
400m run
100 OTB Burpees
400m run
10 rope climbs
400m run
60 CJ
*40 min time cap
WODs

9/27/19

27
Sep
2019
WU: 5 rounds
20 sec Hs hold on wall
10 Air squats 
 
Strength: 
5×3 Tempo OHS
3sec down, 3sec hold
 
Cond:  Partner WOD 
5 rounds FT (You go, I go) 
6 DL @ 275/185
12 HSPU 
18 DB Snatch @ 50/35
 
S1 225/155, pike press, 35/25
S2 155/105, push up, 25/15
 
 
WODs

9/25/19

25
Sep
2019
WU: 50 Hollow/arches
 
Skill:
1) TTB technique (straight leg va flick kick)
 – start with hamstring stretch
2) Cleans 
 – leg contact on way up and down
 – catch on shoulders
 – drive bar off shoulders by straightening knee
 
Cond: OPEN WOD 14.4
AMRAP 14
60-calorie row
50 toes-to-bars
40 wall-balls 20/14
30 cleans, 135/95
20 muscle-ups
*Scales on board
 
WODs

9/24/19

24
Sep
2019
WU: 
30 BB OH lunges
30 Supermans
30 sit ups
 
 
Strength:
5×3 Tempo front squat 
3 sec down, 3 second at bottom
 
 
Cond: 3 RFT
400m
12 Burpee box jump over 24/20
15 Thrusters 95/65
 
S – scale as needed
 
 
WODs

9/23/19

23
Sep
2019
WU: 5 mins DU work
 
Strength: 3 rounds
10 DB low row (10 ea.side)
10 DB press
 
Cond:  3 x AMRAP 4 for total reps
AMRAP 4
9 Pull ups
30 DU
 – rest 3 mins
AMRAP 4
6 C2B
30 DU
 – rest 3 mins
AMRAP 4
3 BMU
30 DU
 
WODs

9/21/19

21
Sep
2019
Oly: Squat Snatch
 
Cond: Partner WOD FT
800m Farmer's walk
100 Push ups
100 KB swings
100 Goblet Squats
100 Push ups
800m Farmer's walk
WODs

9/20/19

20
Sep
2019
WU: 
500m Row
30 SLDL (no weight)
 
Strength: Deadlift
3×15 @ 60%
 
Cond: 
5 min AMRAP
Burpee BJ overs 24/20
 
5 min Rest
 
5 min AMRAP
HSPU
 
S1 – Burpee step up overs, pike press
S2 – lower box, push ups
WODs

9/19/19

19
Sep
2019

Recovery/Accessory

1) Crossover Symmetry – Coach led
2) 90/90
3) Penguin Pose
4) Frog stretch
5) Fire hydrant (no band, go for range)
6) Couch stretch
7) Pigeon stretch
WODs

9/18/19

18
Sep
2019 
WU: 
Hip openers forward
Lunge back
2 x 10 Fire hydrants w/ hip circle 

Strength and Accessory: 
3 x 14 FR step ups

Cond:  For Time *25 min Time cap
800m run
30 p. snatch
800m run
20 p. snatch
800m run
10 p. snatch
RX 95/65, 800m

S1 75/55, 640m (2 laps)
S2 55/35, 640m (2 laps)
WODs