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WODs


October 02, 2016 Sunday

Part A

Part B

Score 1, Part A - AMRAP. Score 2, Part B - Time (Total time minus 9 minutes).


October 01, 2016 Saturday

East Coast Swing


September 30, 2016 Friday

Holy Grip


September 29, 2016 Thursday


September 28, 2016 Wednesday


September 27, 2016 Tuesday


September 26, 2016 Monday


September 25, 2016 Sunday

3 sets of 3: 1 Power Clean + 1 Hang Power Clean (1+1) @ 65 – 70


September 24, 2016 Saturday

Tempo Front Squat 4 set of 3 @ 68 – 73% of your 1RM Front Squat. 3 second lower into the hole, immediately fire out of the hole. Increase 5 – 10 lbs from last week.


September 23, 2016 Friday


September 22, 2016 Thursday

5 Sets at 75% of your 1RM Clean & Jerk 1 Clean pull 5 second lower to knee 2 second pause at knee 3 second lower to ground 1 Squat clean

Coaching Notes: You do NOT have to hit full extension on the later box overs, but you do on the box jumps like usual. Also make sure to step down from the box jumps.


September 21, 2016 Wednesday

If you get to the Burpee Pull Ups, put the number of reps and the time you started in the comments. 8 Minute AMREP (As many Reps as possible) 30 – 20 – 10 Wall Balls (14-9’/20-10′) 50 – 40 – 30 Double Unders (Single unders with a double under attempt every 5 reps) If you finish in under 8 minutes take the remaining time to accumulate max burpee pull ups. (Scale to Burpee Bar Touch).


September 20, 2016 Tuesday

3 Position Snatch Grip Pull 4 x 3 @ 85 – 90% (Or heavy enough to challenge you to keep a good position) of your 1RM Snatch (Position 1 Right off the ground, Position 2 right at the knees, Position 3 right in the hip with the shoulders still over the bar, finishing the rep with a Jump through the toes and shrug at the top) *DO NOT let the Bar move away from the body, keep it in a vertical plane.

10 Alternating Single Arm Swing or 10 Single Arm Snatch (35/53) 20 Alternating Lunges Suitcase Lunges (Same KB in 1 hand)


September 19, 2016 Monday


September 18, 2016 Sunday


September 17, 2016 Saturday

Spend 10 Minutes working on a 3 Position Clean Deadlift 3 – 3 – 3 – 3 up to 90% of your 1 RM Clean (Position 1 just off the ground, Position 2 is right at the knee, position 3 is right at the mid thigh or “Power Position”, finishing the rep with a Jump through the toes and shrug at the top) *DO NOT let the Bar move away from the body, keep it in a vertical plane.

Tempo Front Squat (3 sec lower into the hole, immediately fire out of the hole) 4 x 3 @ 65-70% of your 1RM Front Squat (Increase 5 – 10lbs from last week)


September 16, 2016 Friday


September 15, 2016 Thursday

Back Squat 3 sets of 5 @ 70 – 75%

3 sets of 2 Minute Rounds. Start with 30 second max calories on Air Bike, then go into 90 second AMRAP.