THANK YOU TO ALL THE SUPPORTERS OF THE OIB POLAR PLUNGERS from CFOIB.
Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
WOD
FOR TIME
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
Score = Working Time
STRENGTH
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
WOD
FOR TIME
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
Score = Working Time
STRENGTH
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
WOD
FOR TIME
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
Score = Working Time
STRENGTH
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch