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Archives: Balance

Friday, November 20, 2020

A. For VIRTUOSITY and time complete:

30 Dowel Front Squat
30 Snatch Balance
30 Dowel Squat Clean and Jerk
30 Dowel Sotts Press
30 Dowel Squat Snatch
30 Dowel Push Jerk
30 Dowel Overhead Squats

B. Spend 10 minutes working on scales.

Coach’s notes:

Post time to complete, BUT more importantly notes regarding oly tech. to comments.

WOD Leaderboard
Comments: 4

Friday, November 13, 2020

A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

8 Power Snatch
8 Toes to Bar
8 Pistols

B. Practice freestanding inverts for 20 minutes.

Coach’s notes:

Post notes for inverts and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 2

Friday, October 16, 2020

Push Press – 3, 3, 3, 3, 3, 3, 3, 3

Practice scales between sets. 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Sunday, October 11, 2020

Snatch – 2, 2, 2, 2, 2, 2, 2, 2

Practice scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, October 6, 2020

3 rounds for reps of:

1:00 Handstand Walk – ft.
1:00 Ring Muscle-ups
1:00 Alternating Dumbbell Ground to Overhead – 50#/35#
1:00 Erg of Choice – Cals
1:00 Double Unders
1:00
REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Wednesday, September 23, 2020

Complete both events in either order:

A.  Max freestanding handstand hold

B.  1000m Row

Coach’s notes:

Post results for both events to comments.

WOD Leaderboard
Comments: 14

Monday, September 14, 2020

Shoulder Press – 3, 3, 3, 3, 3, 3, 3

Perform scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Sunday, September 6, 2020

Complete each set in any order:

A. 20 Bar Pull-overs

B.  30 D-ball Over Alternating Shoulder – choose load

C.  15 Squat Snatch – 135#/95#

D.  120s AMRAP Box Jumps – 24”/20”

E.  Handstand Walk AFAP in one set

Coach’s notes:

Post order completed and results for each set to comments.

WOD Leaderboard
Comments: 4

Thursday, August 27, 2020

Back Squat – 2, 2, 2, 2, 1, 1, 1, 1

*Practice scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, August 12, 2020

A1.  Ring Dips – 6-10 reps X 5 sets, rest 90-120s

A2.  Pistols – 10/leg X 5 sets, rest 90s-120s

A3.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

A4.  Row – 250m X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4