OLYWOD

Wednesday 1/17 – OlyWOD

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“100 More Dad…”

Warm Up
5 rounds:
1 snatch pull
1 hang power snatch
1 OHS
1 snatch

Tall snatch
4×3 light

Snatch pull + snatch
5x(1+1) @ 85%

Front squat
5×3




Saturday 1/13 – OlyWOD

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Mete

Warm Up
3 rounds:
3 snatch push press
3 OHS
3 snatch balance
3 hang snatch

No-foot no-hook snatch
4×2 light

Hang snatch + floating snatch
5x(1+1) @ 80-85%

Back squat
4×4




Wednesday 1/10 – OlyWOD

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Warm Up
3 rounds:
5 good morning
5 hang clean
5 jerk
5 press in split

Power clean + push jerk
4x(2+2) light

High hang clean + clean + jerk
5x(1+1+1) @ 80-85%

Clean RDL
3×5




Saturday 1/6 – OlyWOD

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Bro’ing Out

Warm Up
3 rounds
5 good morning
5 front squat
5 hang clean

Close-grip OHS
4×3 light

Adv: press in clean
Scale: t-spine mobility

3-position clean
5x(1+1+1) @ 75-80%

Jerk
4×2 @ 80%




Wednesday 1/3 – OlyWOD

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Willis

Warm Up
3 rounds:
3 snatch push press
3 power snatch
3 drop snatch

Muscle snatch
4×3 light

3-position snatch
5x(1+1+1) @ 75%

Back squat
4×2 heavy




Saturday 12/30 – OlyWOD

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Dennis

Oly Class is on Today.  Come on in and get your lift on!

Warmup
Athlete’s choice

Clean and jerk
Set a new 1RM

Weighted plank
3x30s max weight




Wednesday 12/27 – OlyWOD

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Colm = Extending. Antony = Impressed

Warmup
Athlete’s choice

Snatch
Set a new 1RM

Front squat
Heavy single
4×2 @ 80% heavy single




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