Archive for September 14, 2015

Tuesday 20150915 Open Workout

Posted: September 14, 2015 by eweirick in Uncategorized

S/S/S:

PERFORM WOD BEFORE S/S/S.

Strict Press

5,5,5 +

Add weight based on 3 Sep

 

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WOD:

200m Run

20 DU

400m Run

40 DU

800m Run

80 DU

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Scaling Options:

Run – Row 250/500/1K

DU – 3:1 SU ratio

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Xtra:

10 minutes of Triple Under work

Video courtesy of Crossrope Jump Ropes.

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Monday 20150914 Open Workout

Posted: September 14, 2015 by eweirick in Uncategorized

Video courtesy of pureperformance01.

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S/S/S:

Pistol Progressions

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Videos courtesy of Freestyle Connection.

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WOD:

16 EMOM

Odd – Four Alt pistols

Even – 3 Full Cleans (185/130)

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Scaling Options:

Pistols – Mat or 2.5# plate under heel. (or bigger plate if needed)

-Or, banded or hold rack

Cleans – as needed, shoot for 85-90% of 1RM

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Xtra:

Arm-wrestling comp. (use non-dominant arm)