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So far Lisa Dargie has created 26 blog entries.

WOD Wednesday 8.16.17

Every 20 seconds x 6

2 Tall Clean

-empty or very light BB

-technique oriented weight

EMOM 10

Min 1-3:  3 Squat Cleans- TnG

Min 4-6:  2 Squat Cleans- drop and reset each rep

Min 7-10:  1 Squat Clean-build to a heavy single

-first working set at 50% 1RM

-moderate build each round

For time:

1 Muscle Up (Ring or Bar) (L2 Transitions)

5 HSPU-strict, deficit (L2 HSPU), (L3 1 Wall Walk + 4 shoulder taps)

25 Double Unders (L2 10 Attempts)

2 Muscle Ups

4 HSPU

25 Double Unders

3 Muscle Ups

3 HSPU

25 Double Unders

4 Muscle Ups

2 HSPU

25 Double Unders

5 Muscle Ups

1 HSPU

25 Double Unders

By | 2017-08-15T19:38:53+00:00 August 16th, 2017|Categories: Workout of the Day|0 Comments

WOD Tuesday 8.15.17

3 Rounds:

20 Push Press @ 40% 1RM

1:00 Min Battle Rope @ high intensity

3 Min rest

+

After 3rd set, rest 4 Min

+

3 Rounds:

20 Deadlift @ 30X1 tempo-Mod Loading-(same weight as last week)

1:00 Min Cal Row @high effort

3 Min Rest

+

After 3rd set, rest 4 Min

+

3 sets: (not for time)

10 T2B (Toes thru Rings)

30 second Plank hold

By | 2017-08-14T22:09:31+00:00 August 15th, 2017|Categories: Workout of the Day|0 Comments

WOD Monday 8.14.17

EMOM 5
3 Muscle Snatch from knee position (no squat)
-focus on fast, efficient turnover
-Empty BB for all sets

EMOM 7
Power Snatch Clusters 1.1 @ 75% for all sets
-drop each rep, rest 10 seconds and reset
-make sure these are well executed

20 Rounds alternate with a partner (10 ea)
3 Front Squats (@ 65% 1RM)-taken from the floor
50m Sprint
5 Pull Ups

By | 2017-08-13T21:42:40+00:00 August 14th, 2017|Categories: Workout of the Day|0 Comments

WOD Saturday 8.12.17

“Marconi”
For time:  (with a partner)
2382m Row
+
20 Rounds:
11 T2B
20 Air Squats
16 KBS 1.5/1
-one athlete working at a time
-break up reps as needed

Named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi's patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children.

The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.

By | 2017-08-11T22:30:15+00:00 August 12th, 2017|Categories: Workout of the Day|0 Comments

WOD Friday 8.11.17

Power Clean 5-4-3-3
-build to a moderate load-over what you will use in the WOD

Revisit Row Technique

Three 4-minute AMRAPs in 20 minutes:
From 0:00-4:00:
27 Calorie Row
21 Power Cleans 135/95
15 Burpee Box Jump-Overs 24/20
+
4 minute Rest
+
From 8:00-12:00:
27 Calorie Row
21 Power Cleans 115/80
15 Burpee Box Jump-Overs 24/20
+
4 minute Rest
+
From 16:00-20:00:
27 Calorie Row
21 Power Cleans 95/65
15 Burpee Box Jump-Overs 24/20
-Record times for each 4 minute WOD

By | 2017-08-10T20:14:27+00:00 August 11th, 2017|Categories: Workout of the Day|0 Comments