Oly Strength
1. 3 Push press + 1 jerk
2 x 1(3+1) @ 60% (of jerk), 3 x 1(3+1) @ 65%
2. Hang power snatch (below knee) 2 x 3 @ 50% (of snatch), 2 x 3 @ 60%
3. Muscle snatch 3 x 3 @ 40% (of snatch)
2 x 1(3+1) @ 60% (of jerk), 3 x 1(3+1) @ 65%
2. Hang power snatch (below knee) 2 x 3 @ 50% (of snatch), 2 x 3 @ 60%
3. Muscle snatch 3 x 3 @ 40% (of snatch)
4. EMOM for 6 mins: Alternate
Odd: 30 seconds: 4 Unbroken push press, 1 Front Squat. Heaviest possible weight.
Hold in rack position for the remainder of the 30 seconds
Even: 6 Corn Cobb Pull Ups
A corn Cobb Pull Up is: Pull up to the bar, when even with the bar slide the body
all the way left, stay with eyes/chin even to the bar and slide body all the way right,
slide back to the middle. Click the link or search it on YouTube.
Squat Strength
Front Squat
Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
Work Sets 5 x 3 @ 80%
WOD
Class WOD
Goat/Engine WOD
200 meter sprint (report time)
rest 15 seconds
AMRAP in 7 minutes of: (report reps)
5 Power cleans (145/100#)
10 Toes to bar
15 Wall balls (20# and10′ target/14# to 9′ target)
Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
Work Sets 5 x 3 @ 80%
Class WOD
Goat/Engine WOD
200 meter sprint (report time)
rest 15 seconds
AMRAP in 7 minutes of: (report reps)
5 Power cleans (145/100#)
10 Toes to bar
15 Wall balls (20# and10′ target/14# to 9′ target)
rest 1 minute
30 HSPU (report time)
Post results to comments:
30 HSPU (report time)
Post results to comments:
Don't just post "completed" on the Goat/Engine WOD,
I want to know how many reps you get and how long each segment takes.
Oly Strength
ReplyDelete1. 3 Push press + 1 jerk
2 x 1(3+1) @190 (of jerk), 3 x 1(3+1) @ 210
2. Hang power snatch (below knee) 2 x 3 @ 135 (of snatch), 2 x 3 @ 145
3. Muscle snatch 3 x 3 @ 95 (of snatch)
4. EMOM for 6 mins: Alternate
Odd: 30 seconds: 4 Unbroken push press, 1 Front Squat. Heaviest possible weight. 195
Even: 6 Corn Cobb Pull Ups
Goat/Engine WOD
200 meter sprint (report time)-38
rest 15 seconds
AMRAP in 7 minutes of: (report reps)
5 Power cleans (145/100#)
10 Toes to bar
15 Wall balls (20# and10′ target/14# to 9′ target)-5 rounds even
rest 1 minute
30 HSPU (report time)3:14-6,6,6,4,4,4
Annie-6:34
Muscle snatch 3x3 @ 115
ReplyDeleteDid some push presses and some corn Cobb pull ups but was unable to keep the scheme with my wrist problems.
Annie 6:06
43" 200m run
4 rounds(did hang power cleans)
3:02 HSPU total time 12 min
Did this Thursday morning, trying to catch up on all the Interval/Skill/Goat work I have missed all week.
ReplyDeleteInterval Work - 5:01
4 Rounds For Time
40 double unders
15 barbell thrusters
30 seconds rest
Rest 5-10 minutes, and then do the Goat Work
EMOM for 6 Minutes
Even: 12 Box Jumps (30/24)
Odd: Tabata Shoulder Touches(Free standing HS) - 20,20,20,20,20
rest 1 min
Sprint 500 meter row - 1:36
Rest 1 minute - 10,7,5
3 x ME muscle ups with strict 90 second rest between each set
5 mins of pistol practice.
3x10
GHD Sit Ups
GHD Raises