Tuesday, July 04, 2017

2017-07-05 WOD

Here are a few pictures from our July 4th Holiday WOD, in honor of "Bell"! And here are the WODs for tomorrow! Don't forget whatever you use to protect your shins during rope climbs!


Batman Cycle Week 1

Athlete's Choice:
...Rope Climb Practice (DOUBLE COACH DAY)
...Speed Squats



In 11 minutes:
2 Rounds
...21 Cal Bike
...15 Lateral Burpees Over Bar
...9 Push Jerk (155/105#)

Then in remaining time:
...AMRAP of Rope Climbs
Post total reps (finishing the 2 rounds is 90 reps, then add your rope climbs).


COMPETITORS

Bench Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Speed Squat
...5x4 (60%)
Post load.


For skill:
...1RM HH Clean
...3x1 Full Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest clean weight with GOOD technique (ugly reps don't count).


Core Accessory work
3 rounds NOT for time:
...10 Back extension
...10 Weighted GHDSU (30/20#)
...10 Strict Toes to Bar
...10 Snatch grip deadlift (pause 3 sec at knee) 40% or less of 1RM snatch



In 11 minutes:
2 Rounds
...21 Cal Ski
...15 Lateral Burpees Over Bar
...9 Push Jerk (155/105#)

Then in remaining time:
...AMRAP of Rope Climbs
Post total reps (finishing the 2 rounds is 90 reps, then add your rope climbs).

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