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Thursday, October 6, 2016

Friday October 7th 2016

A. Sq. Snatch Cluster; 1.1.1 x 3 sets, rest 15s/2m  -- work to tough weight  and use same weight for all 3 sets
B. Front Squat @20X1; 5 reps x 5, rest 2m
+
10 Sets:
2 Tng PC & Push Jerk @ 65% (CJ max)
5 sec Assault Bike @100%
Rest 60s
+
5 min AMRAP:
15 Unbroken OHS @75#/55lb
20 C2B Pullups
25 UB DU x 3 sets (this is a total of 75 DU before you go back to the OHS)

Option B: 
WODAPALOOZA

Complete as many rounds as possible in 15minutes of 10-8-6-4-2: 

  • Hang Power Cleans 
  • Lateral Over-the-bar Burpees 
  • Toes-to-bar 
* After finishing the round of 2 reps, increase the weight of your barbell and start again on the round of 10.
This workout will be scored as the total repetitions completed within the 15 minute window.
The tie-breaker is the time it takes to complete the first full round of 10-8-6-4-2.
  
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6 comments:

  1. James CashinOctober 6, 2016 at 9:28 PM

    Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44
    Men: 135/165/185/205/225/245lbs
    Women: 95/115/125/135/145/155lbs

    ReplyDelete
  2. ar_mtfOctober 7, 2016 at 11:11 AM

    Wodapalooza
    215

    ReplyDelete
  3. diegoOctober 7, 2016 at 9:00 PM

    Doing everthing easy This week my legs almost cramp

    ReplyDelete
  4. UnknownOctober 7, 2016 at 9:07 PM

    Wodapaloza
    192.

    ReplyDelete
  5. UnknownOctober 8, 2016 at 10:22 AM

    A. Deadlift, 5-4-3-2-1, rest 2 minutes, 100-105-110-115-120 kg.
    B. Push jerk, 3 tough reps, rest 2:30, 70 kg.
    +
    6 sets, rest 2 min, after #3 set rest 5 minutes:
    - 500 m row, 2K pace
    2:03, 1:59, 2:00, 2:02, 2x2:03.

    ReplyDelete
  6. UnknownOctober 8, 2016 at 10:23 AM

    A. Deadlift, 5-4-3-2-1, rest 2 minutes, 100-105-110-115-120 kg.
    B. Push jerk, 3 tough reps, rest 2:30, 70 kg.
    +
    6 sets, rest 2 min, after #3 set rest 5 minutes:
    - 500 m row, 2K pace
    2:03, 1:59, 2:00, 2:02, 2x2:03.

    ReplyDelete

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