WOD: Fri 05.17.2019 “Trampoline”
RUNNING CLINIC: Tomorrow at 9am in Wayland
"Trampoline"
6 Rounds
25 Double Unders
25 Sit Ups
Row
500 Meter Time Trial
WOD: Thu 05.16.2019 “Running Diane”
"Running Diane"
3 Rounds
400 Meter Run
15 Deadlifts (225/155)
15 Handstand Push Ups
WOD: Wed 05.15.2019 “The A Team”
“The A Team”
21-18-15-12-9-6-3
Toes to Bar
Hang Power Snatch (95/65)
Jumping Lunges
WOD: Tue 05.14.2019 “Campfire”
Thruster
1 Rep Heavy
"Campfire"
AMRAP 5
5 Thrusters (135/95)
10 Pull Ups
BEAST COAST BARBELL: 5/13-5/18
Week 2: Beast Coast Barbell Cycle 3: RWL Competition Prep Cycle
Monday/Tuesday:
A) clean and jerk waves:
75×3, 85×3, 88×2
77×3, 88×2, 93×1
90×2, 95×1, 98×1
B) Quickly build to a VERY heavy clean pull single
Wednesday:
A) snatch waves:
75×3, 85×3, 88×2
77×3, 88×2, 93×1
90×2, 95×1, 98×1.
Thursday:
A) Back rack Jerk (from rack):
3×3 @85%
3×3 @90%
B) front squat 3×2 @90%
Sat:
A) Snatch balance:
5×2 @80% of 1rm Snatch
B) 2×1 back squat @95%
WOD: Mon 05.13.2019 “Lah Dee Da”
“Lah Dee Da”
10 Rounds:
15/12 Calorie Bike
15 Box Jumps
15/12 Calorie Row
WOD: Sun 05.12.2019 RNG 8am
Wayland + Acton