WOD 7/28/17 - Friday, Week 1/Block 3 Strength 1) Wide Stance Box Squat: 8 x 3 @50-60% of 1RM back squat, every 60s. – use 13-15″” Box. – Ensure each set is done explosively + sit back on the box – This % is of your 1RM Back Squat. 2) Deadlift, Touch n Go: 4 x 4. Rest […]
WOD 7/27/17 - Thursday, Week 1/Block 3 Skill Work Power Snatch Skill Work: Spend 15:00 performing sets of 3 working up to a moderate weight. Technique takes precedence here. Reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets. Conditioning 1 Rounds for max distance with a partner: 6:00 Max Distance Running 6:00 […]
WOD 7/26/17 - Wednesday, Week 1/Block 3 Conditioning “Bull” with a partner: 2 RFT: 200 Double Unders 50 Overhead Squats (135, 95) 50 Pull-ups Run 1 Mile *One person works. Split as needed. L3: (115, 75) L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups) L1: (Single Unders) (95, 65 Front Squats) (Ring Rows) Extra Credit 100 […]