Monthly Archives: September 2018
Thursday, September 20, 2018
WOD:
“Karen”
150 Wallballs for time – 20#/14#
Compare to Tuesday, April 4, 2017
B. Ring Muscle Up tech work with time remaining
TT WOD – Strength:
A. Dumbbell Flat Bench Press – 6-8 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 7-9 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale is Push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 8-10 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, September 18, 2018
WOD:
Work to your heaviest in the following complex:
Tall Snatch/Hang Snatch/Overhead Squat/Snatch Balance
TT WOD: Strength –
A. Back Squat – 3 reps @ 32X0 X 8 sets, rest 2-3:00
B1. Back Extension – 8-10 reps @ 3011 X 4 sets, rest 90-120s
Note: Add weight if possible.
B2. Dumbbell Bulgarian Split Squat – 7-9 reps/leg X 4 sets, rest 90-120s
Note: Increase load if you reach 9.
Saturday, September 15, 2018
WOD:
A. Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.
B. “Isabel”
For time complete:
30 Snatch – 135#/95#
TT WOD – Strength:
A1. Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00
B1. Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00
Note: Dumbbells in both hands.
Thursday, September 13, 2018
WOD:
Front Squat – 2, 2, 2, 2, 2, 2, 2
Compare to Saturday, August 26, 2017
TT – WOD Strength:
A. Dumbbell Flat Bench Press – 8-10 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 8-10 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale is Push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 10-12 reps @ 3011 X 4 sets, rest 90-120s
Wednesday, September 12, 2018
A. Complete 1 round for time of:
200 Double Unders
10 Alternating Dumbbell Split Jerk – 45#/30#/hand
150 Double Unders
20 Alternating Dumbbell Split Jerk
100 Double Unders
30 Alternating Dumbbell Split Jerk
50 Double Unders
40 10 Alternating Dumbbell Split Jerk
B1. Hollow rock – 30s X 4 sets, rest 30s
B2. Superman – 30s X 4 sets, rest 30s