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WODS 29.05 - 02.06


Monday May 29, 2017

Warmup: 5:00 General Dynamic A) Mobility : 3 Rounds of: 5/leg Single Leg Double Kb Deadlift (lightweight) 5/side Bird Dogs

B) Strength : Every 2:00 for 16:00 Scaled: Every 2:00 for 16:00 perform 3 TnG Deadlift

Rx'd: Every 2:00 for 16:00 perform 3 Tng Deadlift Build in weight, a good starting weight would be where you got to for 5 reps last week.

C) Metcon: 4 Rounds:

Scaled: 20 Cal Row 15 Sdhp 20-30/35-45kg 10 Burpee Over Bar 5 PushPress 30/45kg Rest 1:00

Rx'd: 20 Cal Row 15 Sdhp 30/45kg 10 Bar Facing Burpee Over Bar 5 Push Press -same bar Rest 1:00 *Will need to stagger starts to accomodate rowers, have fast athletes start first. *Score is slowest round.

Cooldown: Choose either A or B: A- 3 sets of 10 Arrested Supermans B- 3 sets of 10 Ghd Hip Extensions

Oly Class Monday 29.05

A) Clean and Jerk : Clean and Jerk Work: Use full c&j %’s

1 Rounds of: Triple @ 75% (quick reset singles)

Double @ 80% (quick reset singles)

Single @ 85% -then- 5 singles between 85-95% -then- 3 Rounds of: Triple @ 75% **Focus on your last 2 reps in the triples @ 75%, this is where attention to detail in technique will lead to improvements. No reps off**

B) 3 Rounds of: B1- Front Squat 5 reps (fast), move immediately into b2

B2- Box Jumps w/ stepdown 5 reps (build to max height)

Tuesday May 30, 2017

Warmup: 5:00 General Dynamic Warmup

A) Mobility: 2-3 Rounds of: Single-Arm Dumbbell Ext. Rotation 6-8 reps/side Scap 6-8 reps (2 second pause at top) Trap-3 Raise 8 reps

B) Strength (Should take about 15:00) :

Scaled: A. Strict Press 5 sets of 3 reps. Rest 2:00 b/w sets.

Rx'd: A. Strict Press 5 sets of 3. Rest 2:00 b/w sets.

C) Metcon 3:00on/2:00 off x 3 (continuous amrap):

Scaled: 20m Walking Lunge w/ 15/20kg plate held out front

15 Pullups/Jumping Pullups or 10 Ring Rows

10 H.R. Pushups

30 Du's or 50 Singles

Rx'd:

20m Walking Lunge w/ 20kg plate OH (locked out!!!!)

15 C2b Pullups

10 Hspu

50 Du's *Find a nice and steady pace here, muscle fatigue will be the big limiter.

Cooldown: Foam Roll- Focus Shoulders T-spine twists: 3 rounds of 8/side

Wednesday May 31, 2017

Warmup: 5:00 General Dynamic

A) Mobility:: Squat Test- 1:00 Couch Stretch on Wall/Bench 1:00/leg x2

B) Strength:: Scaled: Back Squat 5,5,3,3,3 reps. Rest 2-3:00 b/w sets.

Rx'd: Back Squat 5 sets of 3. Rest 2-3:00 b/w sets. *No superset, focus on weights, as this is getting heavier.

C) 10:00 Amrap :

Scaled:

8 Box Jump w/ stepdown 20inch

100m Jog or Shuttle Run

12 Thrusters @ 25/40kg

14 Russian Kb Swings 16-20/20-24kg

Rx'd: 8 Box Jump w/ stepdown 20/24inch

100m Jog or Shuttle Run

12 Thrusters @ 30/45kg

14 American Kb Swings 20/24kg *Please pace yourself.

Cooldown: Front Plank: 3 sets of :30 (weighted)

Thursday June 1, 2017

Warmup: 5:00 General Dynamic

A) Mobility:: 2 Rounds of: 1:00 Banded Lat Stretch/Arm 1:00 Elevated Pigeon Pose/leg

B) Strength: 20:00

Emom: Scaled:

1- 1 Turkish Getup/Arm

2- :45 Kipping/Butterfly Pullup Practise (no sets over 5, can use light bands)

3- Bear Crawl

4- 40m Dbl Kb Front Rack Carry

5- :45 Wall-sit

Rx'd:

1- 1 Turkish Getup/Arm

2- :45 Butterfly Practise (no sets bigger than 5)

3- Bear Crawl

4- 40m Dbl Kb Front Rack Carry

5- :45 Wall-sit (Weighted w/ plate)

C) Metcon 1:00on/1:00 off x 10:

Scaled:

even: Row for Cals

odd: Amrap of 5 Pullups + (3 Hspu or 5 H.R. Pushups) + 1 Rope Climb

Rx'd: even: Row for Cals

odd: Amrap of 5 C2b, 5 Hspu, Rope Climb odd (Big Cats): 5 C2b, 3 Strict Hspu, 1 Ring or Bar Mu *Two Scores: total rounds/total cals. *Stagger starts to accomodate equipment

Cooldown: 5:00 Foam Roll/Stretch -----

Friday June 2, 2017

Warmup: 5:00 General Dynamic A) Mobility:: 2-3 Rounds of: Squat Test 1:00 Kb Ankle Dorsiflexion 1:00/leg

B) Strength: Every :90 for 8 sets perform: :

Scaled: Power Clean + Hang Power Clean + Front Squat

Rx'd: Power Clean + Hang Squat Clean + Front Squat *Build in weight but focus on perfecting technique

C) Complete:

Scaled: 400m Jog

15 Power Clean @ 30-45/45-60

15 Sh to Oh- same bar

rest 1:00

400m Jog

12 Power Clean

12 Sh to Oh

rest 1:00

400m Jog

10 Power Clean

10 Sh to Oh

Rx'd: 400m Jog

15 Power Clean @ 45-60/60-75kg

15 Sh to Oh- same bar

rest 1:00

400m Jog

12 Power Clean

12 Sh to Oh

rest 1:00

400m Jog

10 Power Clean

10 Sh to Oh

*When selecting weights, chose a weight with which you could do 10 unbroken Sh to Oh while fresh. *Trying to go unbrkoen is not a good idea here unless you are able ot go unbroken from start to finish.

Cooldown: 4 Rounds of: :30 Front Plank (weighted) :15/side Side Plank (weighted)

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