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Games Training WOD

Thursday L2

Warm-Up:

12 Minutes

Every Minute On the Minute

#1: :20 Active Hang

#2: :20 Hollow Hold

#3: :15 90 degree Hang

#4: :15 L-sit Hold

 

Metcon:

2 Rounds

10 Minutes

As Many Reps As Possible

200m Farmers Carry (53/35)

April 24, 2024

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Wednesday L2

Warm-Up:

2:00 Dart Game on rower

into…

3 rounds:

8 Kettlebell Sumo Deadlift High pulls (53/35)

5 Box Jumps (24/20″)

 

Strength:

Deadlift

6 x 5

New Set every 2:00

Progressive

Cap: 60%

 

Metcon:

6 rounds:

500/450m Row

15

April 23, 2024

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Tuesday L2

Warm-Up:

400m Run

:20 Support Hold

:20 Dip Hold

:20 Active Hang

Into…

3 Rounds:

5 Strict Burpees

5 V-ups

 

Strength:

Bench Press

4 x 10 @ 50-60%

New Set Every 2:00

Looking for clean, crisp and fast reps

April 22, 2024

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Monday L2

Warm-Up:

50m Forward Sled (70/45)

50m Sideways Sled Right

50m Sideways Sled Left

50m Backwards Sled

into…

2 Rounds

12/9 Calorie Echo Bike

6 Muscle Cleans

6 Zombie Squats w/ 2s Pause in hole

 

Strength:

Back Squat

5 x

April 22, 2024

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Saturday L2

2024 Individual Quarterfinals Workout 4:

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
Rest 1 minute

10 clean and jerks, weight 2
Rest 1 minute

10 clean …

April 19, 2024

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Friday L2

Individual Quarterfinals Workout 3:

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time cap: 15 minutes

April 18, 2024

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Thursday L2

Quarterfinals workout 2:

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

April 17, 2024

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Wednesday L2

Quarterfinals workout 1:

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

April 16, 2024

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Tuesday L2

Metcon:

4 Rounds

1:30 On/1:30 Off

#1: Bike Calories

#2: Row Calories

#3: Jump Rope Skills

 

Rd1: Double Unders

Rd 2: Single Crossovers

Rd 3: Double Unders

Rd 4: Single Crossovers

 

Elite/Semis/Quarters: RX

 

Stimulus Check:

Deloading for

April 15, 2024

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Monday L2

Metcon:

800m-600m-400m-200m

Run

4-3-2-1

Rounds of Strict Cindy

 

Elite: RX

Semis: RX

Quarters: Regular Cindy

 

Stimulus Check:

Deloading for the Quarterfinals. Looking for good movement patterns and a nice pace on the run.

 …

April 14, 2024

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