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"Glenn Pendlay WOD" - Split up as you wish, one partner working at a time.
2000 Meter Row
20 Ground to OH
1500 Meter Row
20 Ground to OH
1000 Meter Row
20 Ground to OH
500 Meter Row
20 Ground to OH
Barbell Loads = 62/42 KG or 135/95#'s
CrossFit Hot Springs |
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Saturday Class Time at 8 AM - Partner or Individual WOD
--- "Glenn Pendlay WOD" - Split up as you wish, one partner working at a time. 2000 Meter Row 20 Ground to OH 1500 Meter Row 20 Ground to OH 1000 Meter Row 20 Ground to OH 500 Meter Row 20 Ground to OH Barbell Loads = 62/42 KG or 135/95#'s
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT --- Skill: Split Jerk - 10 Mins Practice (use light weight) --- Strength/Lift: Push Press 5 x 12 Reps E3M @60-70% --- WOD: 8 Min AMRAP 5 Clean and Jerks - 95/65 L1, 135/95 L2/L3 10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups L3 Then Rest 5 Mins - Then 3 Min Max Rope Climbs Rest 2 Mins - Then 3 Min Max Double Unders Warm Up: Mobility/Agility Drills then 3 Rounds NFT 250 Meter Row 15 Air Squats - 10 Push Ups - 5 Pull Ups --- Skill: Single Leg Squats or Pistols - 10 Mins Practice --- Strength: Front Squat - 8 x 3 OTM @ 60% (Dynamic / Speed) --------------- WOD: Every 2 Mins x 5 (No Rest Between Efforts) 2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3 4 Front Squats Squats - same 8/6 Calorie Assault Bike SPRINT! --- Extra Credit: 1 Mile slow jog ------- *Little bit of a glitch at about the 1:40 mark in the attached pistol squat demo but still a good one to watch. Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 DL - 5 HPC - 5 FS - 5 P --- Strength: DL - 1 x 20 Reps @50-60% --- WOD: 30 Min AMRAP 50 Calorie Row 40 Calorie Assault Bike 30 Double Unders L1, 60 Double Unders L2, 90 Double Unders L3 200 Meter Run L1, 400 Meter Run L2/L3 10 Burpees L1, 15 Burpees L2, 20 Burpees L3 Warm Up: Mobility/Agility Drills then 3 Rounds NFT 10/8 Cal Assault Bike 5 Pull Ups - 10 Push Ups - 15 Strict Press - empty barbell --- Skill: Free Standing Headstands --- Strength: Strict Press - 10 x 2 OTM @ 70% (Dynamic / Speed) --- WOD: 4 Rounds for time 500 Meter Row 10 KB Snatch LT - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch RT - same --- Extra Credit: Half Kneeling Single Arm DB Press - 4 x 8 Reps (each arm) Labor Day hours from 8 to 10 AM
--- Warm Up: Mobility/Agility Drills then 3 Rounds NFT 10 Alt Walking Lunge Steps 10 Air Squats 50 Jump Rope Singles --- Strength: Back Squat - 5 x 5 E3M --- WOD: For time - 15 Rounds 10 Wall Ball - 14/10 L1, 20/14 L2/L3 5 Hanging Knee Raise L1, 5 T2B L2/L3 |
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