WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch – 80% x 1 x 3 WU – PS x 1 x 5 @ 65# 1 x 3 @ 75# Clean & Jerk – 80%…
Author: Gary
OTP & 531 Week Four Day Four 08-01-2014
WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Pull – 3 x 3 1 @ 120# 3 @ 135# Clean & Jerk – 65%% x 3 + 1 x 4 4 Sets @ 135#…
OTP & 531 Week Four Day Three 07-31-2014
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split WU – 2 @ 105# 4 @ 125#…
OPT & 531 Week Four Day Two 07-30-2014
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatc Pull @ 75% x 3 2 WU @ 95# 3 @ 125# Snatch: 65% x 3 x 4 3 x 4 @ 65# Snatch Push Press +…
OTP Week Four Day One 07-28-2014
WOD Type: “Olympic Technique Program & Crossfit” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom 1 WU @ 65# 4 Sets @ 75# Push Press…
OTP & 531 Week Three Day Five 07-26-2014
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch – After 60%, Singles to Heavy @ 3-5% Increase WU – 5 @ 75# 1 @ 95#, 115#, 120#, 125#, 130#, 135#, 140#,…
OTP & 531 Week Three Day Four 07-25-2014
WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Segment Pull (1″, Knee, Hip, Finish) + Clean Pull – 3 (1 + 1) x 4 2 @ 115# 4 @ 145# Last set…
OTP & 531 Week Three Day Three 07-24-2014
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split WU – 2 @ 105# 5 @…
OTP & 531 Week Three Day Two 07-23-2014
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch Segment Pull (1″, Knee, Hip, Finish) + Snatch Pull 2 WU @ 95# 4 @ 115# Snatch: 70% x 3 x 5 1 WU @…
OTP Week Three Day One 07-21-2014
WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom 1 WU @ 45# & 1 @ 65# 5 Sets @…