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Archives: Oly

Wednesday, April 21, 2021

A1.  Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s

A2.  Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s

A3.  Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s

A4.  Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s

A5.  Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s

 

Coach’s notes:

Post results for all sets to comments.

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Tuesday, April 4, 2021

As Many Rounds as Possible in 25 minutes of:

Run 400m
12 Hang Squat Cleans
18 Free Standing Wallball Push/Press Throws

Coach’s notes:

Post results to comments.

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Sunday, March 14, 2021

A. Complete rounds for 10 minutes of:

12 Alternating Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#
6 Chest to Bar Pull-ups

 B. 30 Snatch

C. 20, 16, 12, 8, 4 reps of:

Box Jumps
Single Arm Overhead Dumbbell Walking Lunge – 50#/35#

Coach’s notes:

We will spend 10 minutes at each set. Further directions the day of.

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Comments: 1

Thursday, March 11, 2021

A1.  Double Milk Jug Squat Cleans – 10-20 reps X 5 sets, rest 0-60s

A2.  Double Unders – 20-50 reps X 5 sets, rest 0-60s

A3.  Burpees Over Milk Jug Dowel – 6-12 reps X 5 sets, rest 0-60s

A4.  Dowel Power Snatch/Dowel Overhead Squat –  ((5/5) X 2-3) X 5 sets, rest 0-60s

A5.  Dowel Overhead V-ups – 6-12 reps X 5 sets, rest 0-60s

Coach’s notes:

Post results for all sets to comments.

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Comments: 1

Tuesday, March 2, 2021

A. 5  rounds for time(s) of:

10 Burpees
10 Candlesticks
10 Dowel Squat Clean Thruster
10 Back Extensions
10 Tuck Jumps

REST 1:30

B.  Practice skipping with any time remaining.

 

Coach’s notes:

Post time per round and total working time to comments.

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Comments: 1

Thursday, January 28, 2021

A1.  Scarecrow Power Snatch (toes)/High Hang Power Snatch/Hang Squat Snatch – 5/5/5 X 5 sets, rest approx. 60s

A2.  Straddle Single Leg Push-up – 10-16 reps X 5 sets, rest approx. 60s

A3.  Gorilla Side Shuffle Sprint – 12 reps (10 ft.) X 5 sets, rest approx. 60s

A4.  Headstand Knee Raises – 8-12 reps X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, December 3, 2020

10 rounds for time(s) of:

10 Dowel Snatch Balance
10 Dowel Sotts Press
10 Dowel Supine Row
10 Box/Couch/Bench Jumps
REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

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Comments: 3

Monday, December 1, 2020

A1.  Alternate Dowel High Hang Power Clean with Above Knee Hang Power Clean – 20 reps (10 each) X 5 sets, rest 30-45s

A2.  Dowel Superman’s – 12-20 reps X 5 sets, rest 30-45s

A3.  Dowel High Hang Squat Clean – 15 reps X 5 sets, rest 30-45s

A4.  Dowel V-up – 10-15 reps X 5 sets, rest 30-45s

B.  Spend 10 minutes working on scales.

Coach’s notes:

Post results for all sets to comments.

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Comments: 2

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.

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Comments: 4

Sunday, November 15, 2020

For virtuosity complete:

A1.  Dowel Clean Elbow Rotations – 15 reps X 5 sets, rest 30-45s

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest 30-45s

A3.  Dowel Below Knee Power Clean – 15 reps X 5 sets, rest 30-45s

A4.  Dowel Tall (toes) Split Jerk – 10/side X 5 sets, rest 30-45s

Coach’s notes:

Post notes for all movements to comments.

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