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Wods for Thursday, Friday and Saturday AND Sunday– Open Gym

September 19, 2013

Thursday

Olympic Drills-  15 Minutes — 3 Touch and Go Cleans For load.  Any Height on the catch, as much or as little time in the front rack or the hang as you want.  Athletes who performed the Clean on Monday, 3 Touch and go Snatches For Load.

Work- 2 Rounds–Fight Gone Bad format. 1 minute Max reps of the following 5 actions.  1 Minute off between rounds.

Reverse Burpees

Hang Cleans 95/65

Single Leg Step Ups –  24/20

Push Press 95/65

Airdynes for Calories

Friday

Strength 1–  Squat Movement 4×5 for Load

Strength 2–  Reverse Lunge 3×8

Work– TBD

 

Saturday Open Gym 10-12 (Legacy Athletes, I had talked about opening earlier, but cannot do so therefore we also have…..)

Sunday Open Gym 9:30-11:30  

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24 comments

  1. touch and go clean x 3 max 205.

    fight gone bad total reps 150 sad numbers


  2. Sucky Cleans. Gotta get this up. 155
    Fight gone bad 188


  3. triple cleans=185 then dropped to 155/175 to work on depth.

    work=169 reps


  4. Cleans 135 max, took it way easy.
    Work 146 reps RX


  5. cleans: 105
    fgb: 150 rx’d

    tennis match tonight


  6. 3 touch and Go Cleans – 100 (tried 105, but only got 2)
    FGB = 130


  7. Clean triple 155, FGB 146


  8. Thursday

    1) Touch n Go Cleans x 3 = 280

    2) Fight Gone Bad = 171


  9. Touch and go cleans 135
    Reps 143


    • Jill! You are really good!


      • Haha thanks! Not really though!


  10. Cleans @80
    Work: 106 rx


  11. Snatches, 100 x 3
    Reps 220


  12. Front squat 185, 185, 185, 185
    Lunges 115
    WOD 4 complete rounds rx


  13. BS – 120x 5×5
    Lunges – holding the 12, 16, 24kg kb
    Work – 15:55 at 95lbs, singles, scaled rope climbs


  14. BS – 250x 20 – 5000. Up 100 from last week
    Lunges – 115
    WOD – 18:50 – Double/Single Mix. I started off way to fast and went 50 DL unbroken then my jump rope broke and I went into a state of despair. 🙂


  15. BS 275, 285, 285, 275=5600
    Lunges 135, 95, 95
    Work 12:36rx


  16. FS- 5×95, 10×90, 5×85=1800
    Lunges @ 45, 50, 55
    Work- 4 rounds, 10 SDL, 7 jump rope (did singles for all rounds)


  17. BS 235,245,255,265…5000, wod 19:32…sl 135,singles,hand touch rope climbs.


    • Bob, your rope climbs are progressing nicely! I’m proud of you!


      • Thank you… For the longest time I felt like I two left feet…since you helped figure out what to do with them it has been a lot better!


  18. Melody got a PR for her power clean, her hang clean, and her split jerk today!! And did all three without putting the bar down!!!


  19. BS 155 x 20
    15:40 singles


  20. BS – 240 x 4
    WOD – don’t ask…



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