WOD 8/18/17 - Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]
WOD 8/17/17 - Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]
WOD 8/16/17 - Wednesday, Week 4/Block 3 Strength 1) Floor Press: Work up a 1RM. Rest 2:00 *Compare to close grip bench press max from month 1 as these numbers should be close. *Use a spotter. 2) DB or KB Hammer Curls: 3 x 10. Rest 60s. Conditioning “Double Jump” 5 RFT: 50 DU’s 20 KBS (53, 35) 10 Burpee […]