WOD: Sat 10.26.2019 “2015 Regional Event 3”
"2015 Regional Event 3"
1 Mile Run
50 Overhead Squats (135/95)
100 Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls (135/95)
100 Box Jump Overs (24/20)
WOD: Fri 10.25.2019 “Open 20.3”
"Open 20.3"
“Diane”
21-15-9 reps of:
Deadlifts, (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, (315/205)
50-ft. handstand walk after each set
WOD: Thu 10.24.2019 “Ride It”
Seminars in November!
"Ride It"
6 Rounds
10 Calorie Bike
10 Hang Power Snatch (95/65)
10 Pull Ups
10 Calorie Row
Rest 3 Minutes
WOD: Wed 10.23.2019 “Open 19.3”
“Open 19.3”
AMRAP 10
200′ Overhead Dumbbell Walk
50 Dumbbell Step Ups
50 Strict Handstand Push Ups
200′ Handstand Walk
BEAST COAST BARBELL: 10/21-10/26
Beast Coast Barbell: “Thicko Mode Cycle” week 9 week by Coach Jackson
Tuesday:
A) 5x(1+1+1) clean + front squat + jerk @80-90%
Wednesday:
A) 5×3 position snatch (floor/below knee/mid quad) @70
B) 3×1 snatch 80-85%
Thursday:
A) 5×3+1 front squat + jerk 80% of c&j
B) 3×2+1 front squat + jerk 90%
C) 1×1+1 front squat + jerk 95-100%
Saturday:
A) 5×3+1 Snatch pull+snatch @70%
B) 3×2+1 Snatch pull+snatch @75%
C) 3×1+1 Snatch pull+snatch @80%+