Just what the doctor Rx'd Workouts
Need a training program?
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-
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02.27.2014 Workout
WOD
run to RR tracks (1mi)
5 RNFT
20s hollow rocks
20s L-sit
20s banded good morningsActive recovery before the Open. SOOOO SORE from yesterday's WOD.
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Track (Hurdle Drills, Long/High Jump, Running) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Low Back Rehab Exercises
A few long jump approaches and jumps (15-step)
A few high jump approaches (7-step) & fosbury flop up to 1.40m
4x150m Runs at 22-23 seconds (walk back as rest)
Gymnastics (Some Glide Kips & Back-Hip Circles)
2 Laps of the Infield + Static Stretching (Cooldown) -
Wednesday February 26 Workout
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Partner WOD Deadlift, Handstand Push ups, Wall Balls Workout
15 Minute AMRAP
5 Deadlifts 225#
10 Hand Stand Push-ups
15 Wall Balls
*One partner completes a round while the other partner holds a plate overhead (45/25). The plate must be LOCKED OUT overhead. It cannot rest on the head and reps do not count if the plate is anywhere but LOCKED OUT overhead. Once one partner completes the round they flip places. -
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more lifting Workout
3-Position Clean 172 1r2s
186 1r3s
Power Jerk + Jerk 166 (2+1)r2s
179 (2+1)r3s
Clean Deadlift 265 7r2s
265 5r3s
Front Squat 177 6r
192 6r
207 5rcouldn't do last sets of 225 for 3, and 205 for 5 - have to clean these from the floor, and pulled something in my bicep
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Muscle up-deadlift-double unders Workout
Lift:
5x3 87% press 115lbs3 rounds of
3 muscle ups
6 deadlift 225 lbs
30 double unders