7/16/18

***Happy Monday everyone!  Don't forget that we have Randy's farewell wod this Friday at 5:15pm.  We will all workout, then potluck after!***

WORKOUT

For time: 3 Rounds

30 Kettlebell swings (70lbs/53lbs)

30 Wall ball shots (20lbs/14lbs to 10'/9')

 

INTENDED STIMULUS AND WORKOUT OPTIONS

This is intended to be a lightweight burner. The load on the swings should be challenging but you should be able to complete 20-30 reps unbroken when fresh. The wall balls should never have more than 2 breaks on a single round. Faster athletes with fast transitions could finish in under 8:00. No one should go over approximately 12:00.

Option 1

3 Rounds

30 Kettlebell swings (53lbs/35lbs)

30 Wall ball shots (20lbs/14lbs to 10'/9')

 

Option 2

3 Rounds 20 Kettlebell swings *Use a load that allows for the first round to be unbroken.

20 Wall ball shots *Use a load that allows for at least 10 reps to be completed unbroken at the rx'd height.

7/14/18

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WOD:

5 Rounds
Partner 1:
14 Split jerks (125lbs/85lbs)
*Must alternate which leg is forward.
14 Plate overhead jumping lunges (35lbs/25lbs)
Partner 2:
14 Split jerks (125lbs/85lbs)
*Must alternate which leg is forward.
14 Plate overhead jumping lunges (35lbs/25lbs)

*One partner does 14 split jerks and 14 lunges and then the next person does 14 split jerks and 14 lunges, that is one round. 

7/12/18

 

Skills: Thruster/ Push Jerk Progression

WOD #1:

Every 3:00 for 5 sets
3 Thrusters

*The first set should be moderately loaded and allow for a gradual build up to a 3 rep max. The final 2-3 sets should be very challenging. The bar should be taken from a rack.

WOD #2:

Every 3:00 for 5 sets
3 Push Jerk

*These sets start on the next 3:00 interval following the final thruster work set.

*The first set on the push jerk should be at or slightly above the final thruster work set. Attempt to build to a 3 rep max on the push jerk by the final set. Decrease loading if needed, have athletes stay at or above 80% of their 1RM.