Partner WOD With a partner, complete 10 alternating rounds for time of: 250m Row 9 Power Cleans 7 Front Squats 5 Push Jerks Each partner completes 5 rounds. Rx’d weight = 135#/93# Skill/Midline 3 rounds: 1 minute Max Double Unders Rest :30 1 minute Plank Hold Rest :30
Oly 5 x 3 Hang Power Snatches @ 65-75% – Heavier than last week Strength Push Press 4 x 4 @ 80%-85%-90%-92.5% Conditioning 10 minute AMRAP: 20 Wall Balls (20#/14#) 10 Burpees 100yd Sprint
In addition to the Track WODs, from here on out I will also be posting some extra strength work that will fit in with our regular programming. Track WOD – Week 6 Group: 800m Run (90 second rest) 600m Run (75 second rest) 400m Run (60 seconds rest) 200m Run Pace should be Goal …
Strength/Gymnastics A1. 4 x 6 Romanian Deadlifts @ 65% DL Max A2. 4 x 8-12 Strict Dips (weighted if possible) A3. 4 x 8-12 UB Toes-2-Bar/Knee-ups Conditioning Reps of 21-15-9 for time: Deadlifts (225#/153#) Box Jumps (24″/20″)
Olympic Clean Technique Complex 10 minute EMOM: 1 Clean Pull + 5 second Hold right above knee + 1 Squat Clean Keep the weight manageable, thinking technique first. Start at 50% max clean & jerk. Do not exceed 70%. Conditioning 3 rounds for time: 400m Run 20 Alternating Front Rack Reverse Lunges (125#/83#) 15 Shoulder-to-Overhead …
Strength 4 x 5 Front Squats @ 32×1 tempo – 75% 3RM Conditioning 3 x 3 minute AMRAPs: 7 Pull ups 7 Kb Swings (70/53) 7 Goblet Squats (70/53) Rest 2 minutes between rounds.
Team WOD In teams of three, complete 4 rounds of the following: Athlete 1 completes 250m Row – The rower is the pacesetter for the workout Athlete 2 completes AMRAP Power Cleans (135#/93#) Athlete 3 completes AMRAP Wall Balls (30#/20#) Once the rower is finished, all athletes rotate. The goal is to finish as fast …
Congratulations to Danyelle Felchner, C3’s July Athlete of the Month! 1. In general, what is your background? I grew up in Chatham and now live in Springfield with my hubby/high school sweetheart and 2 aussie shepherd pups! 2.Age, Occupation? 28, Marketing/Social Media Coordinator at Systemax 3. How did you get to know about …
July 2016 Athlete of the Month – Danyelle Felchner Read More »
Olympic 5 x 3 Hang Power Snatch @ 60-70% Max Snatch or 6-7 RPE Move bar quickly. Do not exceed 70%. Strength Push Press 4 x 4 @ 75%-80%-85%-90% 3RM Conditioning Reps of 21-15-9 for time: Overhead Squat (115#/78#) Toes-2-Bar
Reminder that ROMWOD is at 6:30am every Thursday morning! Each Thursday, we complete our Warrior routine, which is approx. 45 minutes. This is great post track WOD. Track WOD – Week 5 Group: 6-minute run test on track. Run as far as possible in 6 minutes. 5 minute recovery. Then 4 X 400 m @ …
