Just what the doctor Rx'd Workouts
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We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Ease back in Workout
Snatch - 175x4-5
Barbell Gymnastics - complex at 135x2-3, 155x5
Complex:Power Clean
Hang Clean
Hang Squat Clean
Front Squat
Thruster
Push Jerk
Split Jerk
Back Squat
Back Squat Thruster
OHS3x8 Ring Pull Ups
3x8 Ring Dips
3x10 70# KB Swing -
MGW Pull-ups & burpees, row & ball slam, push press & box jump Workout
Skill:
3 rounds of:
10 to 5 strict chest ot bar
8 Strict kb press (16kg)
20 1 leg pelvic liftWOD:
AMRAP 5:
10 pull-ups
10 Burpees (hice 90)
Rest 2'30''
AMRAP 5:
10 cal. rowi (1cal= 1 reps)
10 Ball slam (16kg) (hice 80)
Rest 2'30''
AMRAP 5:
10 Push press 40kg
10 Box jumps 60cm (hice 90) -
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MGW Run, TTB Wall ball and Row Workout
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Snatch, C&J Workout
175, accumulate 10 reps, had 3-4 misses and one UGLY
C&J - 205 OTM for 10 minutes
Rest a few minutes - 235 for 1 -
10 rounds of UNBROKEN 30 reps of DU - Post WOD conditioning Workout
10 rounds of UNBROKEN 30 reps of DU - Post WOD conditioning
I did this about 10 minutes after finishing the descending ladder WOD of unbroken 21-18-15-12-9-6-3 of K2E & KB swings.
I did this at the museum on the bench. I like this for more accuracy as you have to stay in place and it messes with you a bit because you're elevated. You have to zone out and concentrate on the rhythm and the task and there are people around so you have to block that out as well, or deal with it more accurately.
It was realyl windy and that was really messing me up a bit.
I did the first 3 rounds realyl quickly in less than a minute. Then I ended up missing a couple rounds mid way or later in the count.
I ended up with 3-4 missed rounds total .. probably for about 120 missed reps.
I didn't feel too bad and could have gone for more, but that was enough... stretched for a bit and then went home for family dinner.