power clean + hang clean 4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and […]
For time – 300 cals ski erg Every 20 cals complete 50 foot waiter’s carry
Partner WOD (teams of 3 to scale) 2x 1000m Row ———————– 50 deadlifts (185)(125) 75 box jumps (24)(20) 100 Push-ups 150 Squats (95)(65) ———————- 2x1000m Row
coast range comp team
Back Squat 4×8 Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg. Mobility: ankle WOD: 21-15-9 reps OHS 95/65 hand release push […]
rest day
Halt Clean 5×2 Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg. Wod: […]
Barbell WOD then: lets try Coast range comp team wod for the rest of the week and see what you think
Stiff Legged Deadlift 3×8 Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg. Skill: Dbl Under Practice WOD: “Grace” 30 Clean […]
3 min Amrap Legless Rope Climbs rest 3 min 2 min amrap Rope Climbs rest as needed WOD: 1k row 80 kb swings 53/35# 60 box jumps 24/20 40 power cleans 95/65# 20 OHS 05/65#