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Lifting Ourselves and One Another

Archives: Coordination

Friday, May 22, 2020

At Home WOD:

A1.  Dowel Hip Clean Elbow Rotation – 15 reps X 5 sets, rest = scales

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest = scales

A3.  Dowel Hip Squat Clean – 15 reps X 5 sets, rest = scales

A4.  Tall Split Jerk – 10/side X 5 sets, rest = scales

 

WOD:

A. Power Clean – 2 reps X 5-7 working sets, rest 1-2 mins

B. Hang Squat Clean – 2 reps X 5-7 working sets, rest 1-2 mins

Practice front and back scales between sets.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Sunday, March 22, 2020

WOD

  1. 10 rounds for reps of:

20s Pistols, 10s rest

20s Double Unders, 10s rest

  1. Spend 30 minutes on SLIPS

At Home WOD

A1.  (3 Position Snatch Balance X 5 in each position/5 Controlled Overhead Squats/15 Controlled Sotts Press) X 7 sets, rest 120s

A2.  Practice Front and Back Scales between sets.

Weight for Snatch complex is dowel (broomstick).  The goal today is not load (obviously), but speed and execution of movement, and positioning.  If your doing the WOD (it’s actually an At Home WOD as well, assuming you have a skipping rope) post reps per movement per round and all totals to comments.  

Coach’s notes:

For the At Home WOD, post comments on speed and positioning and notes and times for scales to comments

WOD Leaderboard
Comments: 9

Friday, July 26, 2019

Front Squat – 3, 3, 3, 3, 3, 3, 3

Between sets practice reverse burpees.

Coach’s notes:

Post loads for all sets and notes for practice to comments.

WOD Leaderboard
Comments: 10