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Open Prep Cycle!!

01/30/2017

Posted On: 01/30/2017 by Christian Davila
Post Type: WOD

MONDAY 

TNG Power Cleans: 
5@70%
5@75%
5@80

 

"Skill Interval"

14 Min Alternating EMOM:

Even- 8 Pullups

Odd- 25 Double Unders 

 

TUESDAY

Speed Front Squats- 4x6 AHAP

 

"Practice"

3 Sets:

-30 Sec OHS
Rest 30 Sec
-30 Sec Shuttle Runs
Rest 30 Sec
-30 Sec Assault Bike
Rest 30 Sec
-30 Sec Row
Rest 30 Sec

 

WEDNESDAY 

3x10 Muscle Snatches
Rest 1:30

 

"Competition"

3 Rounds For Time:

-21 Wall Balls
-15 Burpees
-9 Clean and Jerks

 

THURSDAY

"Low Aerobic Work"

30 Min Around the World:

-2 Wall Walks
-10 Russian KBS
-10 Box Jumps (Step Down)
-10 Side to Side Ball Over Shoulder
-10 Walking KB Lunges

-Then-

Real Good Mobility!

 

FRIDAY

Split Jerk- 5x3 AHAP

 

"Competition"

15.1A - 9 Min AMRAP

-15 T2B
-10 DL 
-5 Power Snatches

 

SATURDAY

"Mystery Workout"

 

 


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Chris Spotts

Who are you? Tell us a little about yourself, your family and your life…. I like long walks on the beach, candle lit dinners … oh wait...not that kind of profile... Well, my name is Chris Spotts and I work as a database administrator for a logistics company - that’s fancy talk for I work with computers and trains.  It’s not as glamourous as it sounds... if that sounds glamorous to you. (If it does, come... Continue Reading >>