3RFT:

8 Split Snatch (115/75#)

7 Bar Muscle Ups

Run 400m

compare to July 18/12

Competitive:

4 Rounds of...

Power snatch 1 rep every 10 secs x 6 sets

rest 30 secs (change weights)

Loads are: 65%-75%-80%-85% of 1RM power snatch

Finish with Tabata Ring dips

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Mobility WOD Episode 45

Front Squat: work to 2RM

21-15-9 rep rounds for time of:

• Overhead Squat (115/80#)
• 2x abmat sit ups (beastmode is GHD sit ups)

Competitive: 

Row 10 x 250m sprint

rest 1 min between sprints

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Mobility WOD Episode 44

With a Partner - AMRAP in 20 min

alternate one round each of:

5 Squat Clean & Jerk @ 85%1RM

5 Muscle ups (or 10 ring push up & 10 ring row)

then run a 200m lap together

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Congrats to Zos who snatched 71kg (155#) and clean and jerked 84kg (185#) yesterday at the Canadian National Weightlifting Championships. Her 155 total was good enough for 4th place, although she missed the broze medal in her weight class by just 1kg. With a sinclair total (a formula of weight vs strength) of 219, she is now ranked 16th overall in Canada. Way to go!

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Mobility WOD Episode 42

3 rounds

• row 500m
• 21 Burpees
• Run 400m

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Good luck to Zos who is putting her snatch and clean and jerk skills to the test today at the Canadian National Weightlifting Championships in Edmonton. She is going in to this competition ranked 3rd in the country!

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Mobility WOD Episode 41

Thruster - work to 2RM

10-9-8-7-6-5-4-3-2-1
Thruster (105/75 - or 50% best 2RM)
CTB Pull Up 

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Mobility wod episode 40

Deadlift: 1 rep every 30 sec x 12 (6 min) at 80-85%

AMRAP in 12 min:

10 Ring Push ups

15 Box Jumps (24")

Competitive;

Snatch: 2RM (20 min max)

5 rounds of:

1 min max rep Clean and jerk @75% of 1RM

1 min rest

Do not do the deadlifts (from above), but do tabata GHD's instead

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Mobility WOD Episode 39

Overhead Squat: work to 1RM

"Nancy"

5 rounds

run 400m

15 OHS (95/6#5)

Compare to May 16/12

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Mobility WOD Episode 38

Weighted Pull up - work to 5RM

6 rounds:

25m Sled Pull (135/90#)

25m Run

10 KB swings (32/24kg)

25m Run

25m Sled Pull (135/90#)

Rest 

Competitive:

Snatch Balance - work to 1RM

Clean Pull x2 - 1st from ground, 2nd from low hang

Tabata HSPU

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Mobility WOD episode 37

3 rounds

• 10 Power Clean (185/125)
• 15 Toe To Bar

rest 10 mins

10 Min EMOM:

• 10-15 Wall Ball

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Mobility WOD Episode 36

Jerk: 15 Mins to establish 1RM

then 2 reps EMOM for 8min at 85% of 1RM

For time:

30 Back Squat (135/95#)

10 Burpees

20 Front Squat (135/95#)

10 Burpees

10 Overhead Squats (135/95#)

10 Burpees

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Mobility WOD Episode 35