Entries by Kaitlyn Eggers

WOD 13/11/19

Skill: By coach prescription MetCon: Hero WOD “31 Heroes” As Many Reps as Possible (AMRAP) in 31 minutes With a Partner 8 Thrusters (70/50 kg) 10 Rope Climbs 11 Box Jumps (70/60 cm) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 […]

WOD 12/11/18

Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90% 5RM C+) Deadlift establish 3RM. Skill: Snatch MetCon: For time 9 Deadlifts 7 Power Cleans 5 Power Snatches 7 Deadlifts 5 Power Cleans 3 Power Snatches 5 Deadlifts 3 Power Cleans 1 Power Snatch A) Ask coach for specific instructions. B) 30/20kg Bar C) […]

WOD 9/11/18

Skill: Barbell Snatch MetCon: In teams of 2 complete for time& quality 400m Run 50 Snatches 400m Run 40 Snatches 400m Run 30 Snatches 400 m Run 20 Snatches 400m Run 10 Snatches A) Ask coach for specific instructions. B) 30/20kg C) 42.5/30kg D+) Squat Snatches ONLY!!!! S&A WOD : Strength: Chin Ups 3-3-3-3-3-3 Deadlift […]

WOD 8/11/18

Strength: Squats A) Back Squat 5*5 weight from elements. B) Back Squat Establish 5RM. C+) Front squat Establish 3RM MetCon: 15min AMRAP 3 Strict Pull ups 6 Alt. Pistols 12 KBS 24 DU A) Ask coach for specific instructions. B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability C) 24/12kg KB D) […]

WOD 6/11/18

Skill: L-sit Practice. MetCon: Hero WOD: “Omar” For Time 10 Thrusters (42.5/30kg) 15 Bar-Facing Burpees 20 Thrusters (42.5/30kg) 25 Bar-Facing Burpees 30 Thrusters (42.5/30kg) 35 Bar-Facing Burpees *Ask coach for scaling options.   Olympic weightlifting: Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3) Clean with pause at knee 3x3x75% 3x3x85% Jerk from racks (beginners pushpress […]

WOD 5/11/18

Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) Establish technical 3RM D) Snatch Pull (Use  straps) Establish technical 3RM Skill: Snatch warm up drills. MetCon: 1-3-5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B […]

WOD 4/11/18

Strength: A) Shoulder Press 5*5 with weight from elements. B) Shoulder Press: Establish 5 RM. C) Snatch Grip BTN Push press Establish 3RM D+) Snatch Grip BTN Push jerk Establish 3RM MetCon: 25min Partner AMRAP of: 200m Partner (Sandbag carry) 20 HSPU 30 Box Jumps 60/50cm P1- Work P2- Plank Hold (beast: L-sit hold)

WOD 3/11/18

Strength: A) Shoulder Press 5*5 with weight from elements. B) Shoulder Press: Establish 5 RM. C) Snatch Grip BTN Push press Establish 3RM D+) Snatch Grip BTN Push jerk Establish 3RM MetCon: 25min Partner AMRAP of:  200m Partner (Sandbag carry) 20 HSPU 30 Box Jumps 60/50cm P1- Work P2- Plank Hold (beast: L-sit hold)

WOD 2/11/18

  3/11 Saturday Skill: Snatch or complete missed strength MetCon: 16 minute AMRAP 3 burpee box jump 60/50 6 Toes to Bars 9 Wallball shots 20/12 * Every 3 rounds go for 200 meter run with wallball

WOD 2/11/18

    Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups E) 60/40 – BMU S&A […]