Quarantine Wk 10

WOD:

Strength:

A. 5x3 pos power Snatches @62kg

B. 5x3 pos power clean @82kg

Metcon:

Run 200m 

Max UB set WB-51

Rest 90 sec 

Run 200m 

Max UB set DU-12 tripped

Rest 90 sec 

Run 200m 

Max UB set TTB-17 gripped

Run 200m

Max UB set Hang Power Snatch @42kg-11 gassed hehe

Rest 90 sec

Run 200m

Max UB set OHS @42kg-31

Rest 90 sec

Run 200m

Max UB set Thrusters@42kg-21

C1. 3x15 Hip thrusts @102kg

C2. 3x8/8 Box Step Ups@2-20kg

Quarantine Wk 10

WOD:

Strength:

3x

A1-3 Power Clean @92kg

A2-20ft HSW

Rest as needed after A2

Metcon:

30 FS@72kg

30 BFB-4:00

Rest as needed

6 min TC

50 Deadlifts@92kg

50 HSPU

37 HSPU (no good place to do HSPU here 🙄)

MB Running Drills 

Quarantine Wk 10

WOD:

Metcon:

10 min Amrap-

10 TTB

20 sec Ring Plank

40 DU

5 rds-4 TTB

Strength:

3 rds

A1. Max reps 40 sec S.A. Press left side@20kg-20 sec rest

A2. Max reps 40 sec S.A. Press right side@20kg-20 sec rest

A3.Max Pronated Chin over Bar 40 sec rest 20

Sec

Rest as needed after A3

Quarantine Wk 10

WOD:

Strength-

A. 3RM Muscle Snatches -66kg

B. 4x4 Clean Pulls-102kg

Metcon:

10x

W/vest

150m Run

1 rd Cindy

Rest 60 sec.

2x

20/20 Death March@2-20kg

30/30 sec S.A. FLR

Quarantine Wk 9

WOD:

17:50

Pistol Skill Session -7

Quarantine Wk 9

WOD:

5 Rds for Time:

30 UB DU

25 Feet HSW

9:00

20 RMU negatives

A1. 3x10/10 UL Hip Thrusts

A2. 3x3/3 Plyo Step Ups

Raining and just not feelin it

Quarantine Wk 9

WOD:

Strength-

A. 9/10 effort 3 sets TNG Power Snatches @62kg-9-10-7

B.

3x

3x3 power cleans-3 front squats rest 10 sec between complexes 

62kg-72kg-78kg

C.

Ev 20 sec for 8 min Band Deadlifts 72kg+rogue band 150lbs

Metcon-

7 min Amrap

5 WB

1 Jerk (ground)@78kg

1 BMU 

10/2/2

15/3/3

20/4/4

Etc

57 reps 

Cooldown

D. 3x5/5 Windmill@20kg

E. 3x10/10 Landmine Rotation@22kg