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Monday WOD

November 18, 2018November 12, 2018 by Adm1n_Acc3ss, posted in Daily WOD

AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..

Olympic Lifting
Snatch balance
5-5-5-5-5

Friday WOD

November 15, 2018November 6, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Accessory work
Rotator cuff
External shoulder rotations

Strength
Strict press
5/3/1 75% 85% 95%

For time
3 Rounds
14 Lateral bar burpee
12 Ground to overhead 45/30
10 Thrusters

Finisher
Row Max distance 1min

Wednesday WOD

November 13, 2018November 6, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
3 Rounds
15 power snatch 45/30
15 pull up
200m run
3 Rounds
10 OHS 45/30
10 Chest to bar pull up
200m run
3 Rounds
5 Bar muscle up
5 Squat snatch 45/30

Olympic Lifting
Jerk
1-1-1-1-1

Tuesday WOD

October 29, 2018October 22, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Super set

Strict pull up
5×5

Metcon
5 Rounds For time
5 power snatch 40/30
10 Alt Barbell lunge (behind the head) 40/30
200m run Run

Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1

Friday WOD

October 25, 2018October 16, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon
For time
Row 1km
50 box jump
50 alt dumbbell snatch 22.5/15

Thursday WOD

October 24, 2018October 16, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups

Olympic lifting
Clean and Jerk
1-1-1-1-1

Tuesday WOD

October 22, 2018October 16, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

Olympic Lifting
Snatch
1-1-1-1-1

Monday WOD (TESTING WEEK)

October 21, 2018October 16, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Strength
Bench press
1-1-1-1-1

Metcon
6min AMRAP
40 Double under
15 air squats

Olympic Lifting
Jerk
1-1-1-1-1

Wednesday WOD

October 16, 2018October 9, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Technique
Handstand walk

Metcon 30min AMRAP
400m run
5m Handstand walk
7 Ring muscle up
14 box jump 20/20

Olympic Lifting
Snatch balance
5-5-5-5-5

Saturday WOD ‘FRAN’

October 12, 2018October 2, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up

Strength
10min Find a
Overhead squat

Friday WOD

October 11, 2018October 2, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Squat Snatch
3×5 T&G

For time (12minAMRAP)
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
200m run
*5 lateral bar burpee if complex is broken

Finisher 3min AMRAP ‘Party pump’
6 bicep curl 20/15
6 strict press

Thursday WOD

October 10, 2018October 2, 2018 by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
5/3/1 75% 85% 95%

Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20

Olympic Lifting
clean
1-1-1-1-1-1