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Archives: Triplet

Tuesday, March 17, 2020

WOD

5 Rounds for time(s) and loads(s) of:

5 Bar Pull-Overs
75 Double Unders
5 Thrusters
REST 2:00

TT WOD – Strength

A. Deadlift – 5 reps X 5 sets, rest 120+

Note:  Pause each rep on the floor.

B1.  Single Leg Hip Bridges – 8-12 reps/leg @10X2 X 3 sets, rest 60-90s

Notes:  Maintain the same wright across all 5 sets of DL. Increase the height of the working foot (put on plates) to increase challenge.  Also, do NOT rest butt on ground at bottom (i.e. your are under continuous tension for the entire set.)

B2.  Hip Extension – 10-15 reps @ 3032 X 3 sets, rest 60-90s

 

At Home WOD

A1.  Left Side Plank Raises – 20-30s X 3 sets, rest 30s

A2.  Front Plank Hold – 60s X 3 sets, rest 30s

A3.  Right Side Plank Raises – 20-30s X 3 sets, rest 30s

A4.  V-sit Twist – 20-30s X 3 sets, rest 30s

Notes:  Touch both hands from side to side while holding a V-sit.

Coach’s notes:

Post time and load per round and total working time to comments. Post all results for TT Strength and for At Home WOD.

WOD Leaderboard
Comments: 15

Monday, March 9, 2020

“Hard Cindy”

Complete As Many Rounds As Possible in 20 minutes of:

5 Weighted Pull-ups – 35#/25#
10 Push-ups with Feet on a Box – 30”/24”
15 Squats – 45#/25# plate

Coach’s notes:

Note this is the www.crossfit.com WOD from Febraury 18, 2020. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 22

Thursday, February 20, 2020

WOD:

5 rounds for time(s) and load(s) of :

7 Sumo Deadlift High Pull
14 Reverse Double Unders
21 Front Squat – same weight as SDLHP
REST 2:00

TT WOD – Gymnastics

A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s

Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.

A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s

Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.

A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s

B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s

B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s

Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.

Coach’s notes:

Post time per round, weight for lifts and total working time to comments. Also post all results for gymnastics.

WOD Leaderboard
Comments: 18

Friday, February 14, 2020

5 rounds for time(s) and load(s) of:

5 Squat Snatch
3 Unbroken Rope Climbs
16 Twisting Med Ball Throws – 8/side

Coach’s notes:

Post load for snatch and time for rounds plus total working time to comments. Note, med ball tosses are not for load, these are for speed/power, use load accordingly.

WOD Leaderboard
Comments: 7

Tuesday, January 28, 2020

WOD:

3 rounds for time of:

5 Rope Climbs
14 Thrusters – 135#/95#
23 Box Jump Overs – 24”20”

TT WOD – Gymnastics

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete WOD and all results for Gymnastics TT to comments.

WOD Leaderboard
Comments: 14

Saturday, January 18, 2020

TT WOD – Partner:

In Partners complete for time:

500m Row each, then working at the same time complete:
50 Squats each
100 Sit-ups total
50 Squats each
100 Push-ups total
50 Squats each
100 Double Unders total
50 Squats each
100 Thrusters total – 65#/45#
500m Row each

WOD – “Double Triplets”

21, 15, 9 rep rounds for time of:

Dumbbell Walking Lunges – 50#/35#/hand
Pull-ups
Box Jumps – 24”/20”

Then without rest complete:

10 rounds of:

4 Knees to Elbows
6 Power Snatch – 95#/65#
8 Reverse Double Unders

Coach’s notes:

Post time to complete Partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, January 2, 2020

WOD:

Complete As Many Rounds and Reps As Possible (AMRAP) in 30 minutes of:

2 rounds of:
1 Legless Rope Climb
7 Strict Handstand Push-ups
28 Lateral (dowel) Two Foot jumps – 24”/20”

After each set of 2 rounds REST 1:00, then continue until 30:00.

TT WOD – Snatch:

A.  Work to a moderate double and then single hang squat snatch in the first 15-20 minutes of class.  Use this lift to focus on finishing to your hip, keeping the bar close and a fast third pull.  Try to pause all of these catches.

B. Next work to your new 1RM in a squat snatch.

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets in TT Snatch to comments.

WOD Leaderboard
Comments: 7

Friday, November 22, 2019

A.  Practice single leg hops for approximately 10 minutes.

B.  27, 21, 15, 9 rep rounds for time of:

Kettlebell Swings – 1.5/1.0 pood
Push-ups
Box Jumps – 24”/20”

Coach’s notes:

Post notes for jumps and time to complete triplet to comments.

WOD Leaderboard
Comments: 6

Monday, November 18, 2019

3 rounds for time of:

30 Ground to Overhead – 115#/75#
15 Sumo Deadlift High Pull – 115#/75#
40 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Tuesday, October 8, 2019

WOD:

Working every odd minute only complete for time 10 rounds of:

1 Legless Rope Climb
5 Power Cleans – 185#/115#
11 Box Jumps – 24”/20”

TT WOD – Opens Prep:

15.3 – Complete As Many Rounds As Possible (AMRAP) in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

Coach’s notes:

Post time to complete WOD and rounds and reps for TT WOD to comments

WOD Leaderboard
Comments: 13