Oly
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Jul 13th, 2019

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Saturday 7/13 – Non-Coached OlyWOD

Warm up 1:00 Deadbug home position :30 Side plank (ea. side) -(3X) Split Jerk -warmup, then work up heavy single Power Clean+Front Squat -5x(2+2) Clean pulls (1 from floor 3 from below knee) -4 sets

Jul 6th, 2019

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Saturday 7/6 – Non Coached Oly WOD

Snatch Warmup Behind the neck Snatch grip push press -5×10 (light) Snatch segment pull (floor/mid thigh/pull x3) -4 sets Snatch+Hang Snatch -5x(1+2)

Jun 29th, 2019

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Saturday 6/29 – Non-coached Oly

Power Clean+Hang Clean (1+2) -4 sets w/ 75-80% Split Jerk – 3×3 Clean pulls – 3×5; holding eccentric positions

Jun 22nd, 2019

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Saturday 6/22 – Uncoached OlyWOD

Warm Up 2 Rounds -Tempo Lateral Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom. -Single Arm DB Row on paralette x 10 each arm -Glute Bridge DB Floor Press x 10 WOD Snatch Push Press + OHS + Snatch Push Press + OHS (1+1+1+1) x 3 working sets. […]

Jun 15th, 2019

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Saturday 6/15 – OlyWOD – Uncoached

Oly class Update Oly will not be formally led today or going forward on Saturdays.  Haley is around to help out and fill athletes in on programming and also check in with throughout the hour.  We are happy to recruit another official/dedicated Oly coach for Saturdays or for a different day during the week if […]

Jun 8th, 2019

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Saturday 6/8 – OlyWOD – Uncoached

Oly class Update Oly will not be formally led today or going forward on Saturdays.  Haley is around to help out and fill athletes in on programming and also check in with throughout the hour.  We are happy to recruit another official/dedicated Oly coach for Saturdays or for a different day during the week if […]

Jun 1st, 2019

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Saturday 6/1 – OlyWOD

Warm Up 2 Rounds -Goblet Hold Lateral Lunge x 8 each leg -Face Down DB Row on Bench x 10 -Banded Glute Bridge x 10 (hold one second at the top) Oly WOD 3 Snatch Push Press + 2 Pause OHS: 3 working sets. Snatch Balance: Work up to a heavy double for the day. […]

May 18th, 2019

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Saturday 5/18 – OlyWOD

                            Power Clean+Hang Clean+Jerk -5 sets Pause Front Squat -3 sec hold in bottom x3 reps (4x) Clean pulls -3×3 (go heavy but hold positions)  

Apr 27th, 2019

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Saturday 4/27 – OlyWOD

A) Clean + Jerk -5 x (3+1) B) Pause Front Squat -3×3 w/ 3 second pause in the hole C) Clean first pull -4×5