Thursday 3/5/2020
WOD
“Eva”
5 rounds
800m Run
30 KB Swings
30 Pullups
Time Cap: 35 min
Fx: 35/25, J-Hook Row
P/O: 70/53
Coach Maria’s Tips: This WOD is like Helen on steroids. It will test your engine and your grip. Consider breaking up your sets of KB swings and Pullups early on and use the run as a chance to breathe and shake out those forearms. Ideally, the first 4 rounds are about the same pace and then give it your all on that 5th round and finish under the cap!
Wednesday 3/4/2020
STRENGTH
(From the ground)
2 Split Jerks (unbroken)
Cap: 15 minutes
WOD
30 Calorie Bike
20 Front Squats
10 Shoulder to Overheads
Time Cap: 9 min
Fx: 135/95
P: 155/105
O: 185/125
Coach Tips: Today we work up to a set of two heavy split jerks that are meant to be ‘unbroken’. That means one clean and two split jerks, so the bar does NOT touch the ground in between the jerks. Between jerks take your time to reset and re-rack the bar on your shoulders and make sure the form is just as good as rep one.
The METCON is sneaky hard and its all about strategy and pacing. Go to hard on the bike and your legs are toast, go too long on the bike and you’re out of time. Find a good pace that lets you finish in less than 3 minutes (ladies) and less than 2 for men. That gives you 6-7 minutes for the barbell work, so find a weight that you can move for sets of 5 at least for the front squats and just get through the rest!
Tuesday, March 3rd, 2020
WOD
EMOM for 20 min:
1: 15 Box Jumps
2: 12 Burpees
3: 17/13 Calorie Row
4: 6 Strict Pullups
Fx: 20/18″, Banded Pullups
P/O: 24/20″, Strict Pullup on Rings
ACCESSORY
(Barbell Only)
3 rounds-
12 Good mornings
10 Bulgarian Split Squats (5 each leg)
Coach Tips: Great EMOM today building that strict pull up strength that was exposed with last Thursday’s wod (at least for me).
The boys clean up nice
Monday, March 2nd, 2020
MONDAY’S WOD
“Holleyman”
30 rounds for time
5 Wall Balls
3 HSPU
1 Power Clean
Time Cap: 25 min
Fx: 14/10, Piked Pushup, 135/95
P: 20/14,185/135
O: 20/14, 225/155
Coaches Tip: Nothing says pacing like a 30 round workout with a 25-minute time cap. Rest just a little bit extra in the early rounds of this workout, as it is a marathon and not a sprint. The power clean weight should be something challenging for you (80%+ of your one-rep max), so go ahead and accept that challenge. Just approach each power clean with focus. Treat it like a one-rep max. I know Barbell Club loves this workout.