Impressionen
WORKOUT OF THE DAY
MONTAG, 16. JANUAR 2023
A)Skills
4 rounds for quality:
8 arch to hollow swings
6 toes to rings (target is toes through the rings)
4 toes to bar
*8 alt hand Db hang power clean and jerk
10/7 cal row/ski
*buiild in load to wod weight, refine technique.
B) Open wod 18.1
20 AMRAP
8 toes to bar
10 alt hand DB hang power clean and jerk
14/12 Cal row/ Ski
Rx: 22.5/15kg DB
Int: 15/10kg DB, Hanging knees to elbows
Beg: 10/5kg, Hanging leg raise
C) Stretch
Hip flexors, shoulders, Wrists
ENDURANCE
Rounds for pacing
Rx:
1km row at pace from last week or slightly faster
100 double unders
800m Run at faster pace than last weeks 3 mile
rest 3 mins X3
Intermediate/Beginner:
700m Row at pace from last week or slightly faster
70 double unders/ single unders
600m Run at faster pace than last week
rest 3 mins X3
If weather is bad, sub run for 4/2km Bike erg. (rx/int/beg)
NEXT WEEK’S HIGHLIGHTS W3 / 2023
MONDAY
SKILL: Work on T2B and Clean and Jerk / WOD: Open Wod 18 / STRETCH: Hip flexors, shoulders, Wrists
ENDURANCE: Rounds for pacing
TUESDAY
STRENGTH: Front Squat / WOD: For Time 21-15-9 / CORE: 3 Rounds Core training
OLYMPIC WEIGHTLIFTING: Power Snatch + Snatch Pull / Snatch Push Press + OHS
WEDNESDAY
SKILLS: Handstand Work / WOD: For Time Workout with Pull Ups
GYMNASTICS: Ring Skills
THURSDAY
STRENGTH: Pullup + Bench Press + DB reverse flies / WOD: Long EMOM changing exercises / CORE: 4 rounds with 10
STRENGTH: Sled pusch + Push Press / GIant set
FRIDAY
SKILL: Wall Walsk + Pistol Squats / WOD: For Time 40-50-60 + 35-25-15-5 / STRETCH: Hip flexors, shoulders, Lats
SATURDAY
STRENGTH: Power SNATCH / WOD: TEAM WOD in pairs
SAMSTAG, 14. JANUAR 2023
A) Power snatch
Each 90 sec X 5 sets
3 reps building in load each set from 60% -85%
B) Team wod in pairs
Buy in 800m Run together
100 lunges holding a sandbag (the green ones)
then
*30 rounds
3 pullups + 3 hang power snatch + 3 burpees
then
Cash out 800m Run together
*Teammates go full round for round.
40 min time cap
Rx+: RMU, 60/40kg
*Rx: Chest to bar, 40/30kg
*Intermediate: chin over bar, 30/20kg.
*Beginner: jumping chin over bar, 20/10kg