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Emmy Simpkins

Wednesday 7.27.16

By WODNo Comments
Weightlifting:
1 Paused Jerk + 1 Split Jerk (Every :90 x 7)
Split Jerk for both reps.
 
Metcon:
 
50 Double Unders
8 Squat Cleans (135#/85#)
50 Double Unders
6 Squat Cleans (155#/105#)
50 Double Unders
4 Squat Cleans (185#/125#)
50 Double Unders
2 Squat Cleans (205#/145#)

 
CRX:
185#/125#
205#/145#
225#/165#
255#/175#
 
July 26, 2016

Tuesday 7.26.16

By WODNo Comments

Today’s Workout

Skill

  • Bar Muscle Up
    • 3 Rounds
      • 20 Shoulder touches
      • :20 Hollow Body Hold
      • :20 Superman Hold
    • *We will do drills surrounding the bar muscle up. We will work drills for about 5-10 minutes and then proceed to complete the 3 rounds. Continue working bar mu drills in between rounds for additional work.

Conditioning

  • For Time:
    • 1000m Run
    • 50 Wallballs 
    • 40 Toes to Bar
    • 30 Handstand Push Ups
    • 20 Deadlifts (225/155#)
    • 10 Bar MU
July 25, 2016

Monday 7.25.16

By WODNo Comments
Weightlifting:
1 set every :90 x 6 
1 Hang Snatch + 2 Overhead Squats + 1 TnG Snatch (full) 

Unbroken. Build to a max for the day.
 
Metcon:
4 Rounds (for time)
21 Cal Row
15 Burpees Over the Bar
9 Overhead Squats

 
RX – 115#/80#
CRX – 135#/95#

 

July 24, 2016

Friday 7.22.16

By WODNo Comments
Weightlifting:
10 RM – Back Squat 
 
Metcon:
5 Rounds
100m Farmer Carry (70#/53#)
10 Bench Press (65% of 1RM)
1 L-Sit Rope Climb (15′)
L-Sit rope climb starts from a seated position.

 

July 21, 2016

Thursday 7.21.16

By WODNo Comments

Weightlifting:

1 High Hang Clean + 1 Hang Clean + 1 Clean and Jerk 

Complete 1 Set every 2:00 for 8 Rounds.
 
 Metcon:

5 Rounds

250m Row

10 Burpee Box Jump Overs (24″/20″)

rest :90 between rounds

July 20, 2016

Tuesday 7.19.16

By WODNo Comments
Metcon:
For Time:
2 Rounds:
400m Run
8 Deadlifts (275#/185#)
-rest 2 minutes-
2 Rounds:
400m Run
8 Clean + Jerks (185#/135#)
-rest 2 minutes-
2 Rounds
400m Run
8 Snatches (135#/95#)
 
Cleans and Snatches may be full or power, athlete’s choice.
Score = Total time, including rest.

 

July 18, 2016

Monday 7.18.16

By WODNo Comments
Weightlifting:
5×3 Overhead Squat @80% of 1RM
 
Metcon:
10 Rounds
5 KB Snatches (53#/35#)
10 Wall Balls (20#/14#)

 
CRX – 70#/53#
Odd Rounds – Right Arm
Even Rounds – Left Arm

 

July 17, 2016

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(908) 452-1345