Entries by Paul Vidal

09/23/2018

Strength 5 Rounds @ 2 mins 1 Snatch + 3 OHS Add weight/round Then 5 Rounds @ 2 mins Snatch pull 5×3 @ 100% of Snatch Skill 3 Rounds @ 2 mins Snatch Balance 5×3@ 70%

09/22/2018

Warm Up and Mobility Partner WOD for Total Reps P1- 200m Row P2 – Burpees Switch P1 – 200m Row P2 – KB Swings (50/35) Switch P1 – 200m Row P2 – Cal Bike Switch P1 – 200m Row P2 – Tire flip Switch

09/21/2018

Strength/Skill Deficit Snatch Grip Deadlift 5 Rounds @ 3min A1. 3 Reps SGDL (45lb plate) add weight /round A2. 6 reps/side Single Leg Deadlifts increase weight to AHAP WOD AMRAP 20 1 Rope Climb 5 Snatches (135/95) 7 Back Squats 9 Ring Dips Post: Rounds  

09/20/2018

Strength/Skill Manmakers 6-5-4-3-3-3 Start light working up to AHAP WOD For Time 750 m Row 15-12-9 Strict HSPU Strict Pull-ups (Sub: Kipping PU/RR) 750 m Row Post Time

09/19/2018

Strength/Skill Back Squat 6 Rounds @ 2:30 10-10-8-8-6-6 WOD AMRAP 12 20 Abmat sit-ups (RX+=GHDs) 10 Left Arm OH Walking Lunges (50/35) 10 Right Arm OH Walking Lunges (50/35) Post: Rounds  

09/18/2018

Strength/Skill Power Clean 6 min to build up to 70%-75% of 1RM EMOM 10 ODD: 1 Power Clean+1 Mid H PC EVEN:1 Clean & Jerk Post: Rounds completed/weight WOD 3 RFT 10 Power Clean (135/95) 15 Box jump (24"/20") 200 m Run Post:Time/Weight

09/17/2018

Warm Up The Baseline 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups (S=Ring Rows) Post time WOD “The 1’s” 1000m Row 100 DU (Sub=300 SU’s) 1 Mile Run Post: Time  

09/16/2018

Warm Up 1×1 Muscle Snatch Hang Power Snatch OHS Squat Snatch from mid thigh Squat Snatch from mid shin Back Squat Good morning Muscle Clean Hang Power Clean Clean from mid shin Split Jerk Strength/Skill Clean & Jerk complex (Clean pull/Clean/Jerk) 5 Rounds @ 2min Add weight per round   Split Jerk 6×2 (medium weight […]

09/15/2018

Partner WOD For Time  400 m Burden carry (135/115/95) 100 Partner Wall Balls (20/16/14) 100 Slam Balls (50/35) 100 Atomic Sit-ups (25/15) 400 m Burden carry (135/115/95)