Archive for category: WOD

Skill

Clean complex

1 Power + 1 FS + 2 Hang Squat Cleans + 2 Jerks

5-7 sets

WOD

12min AMRAP

40 WB

40 DB Hang Clean and Jerks

150 DU’s

Strength

Snatch Balance + OHS

2 (1 + 3)

2 (1 + 2)

2 (1+ 1)

WOD

7min AMRAP

3-6-9-12-3-6-9-12…

Thrusters (95/65)

Pull-ups

RX+ (115/75)

Master (75/55)

Measure = total reps

Strength

Back Squat

5-5-5-5-5-5

WOD

10 Rounds of…

3 Bench Press (205/95)

5 Hang Squat Snatches (95/65)

Then, 50 DB OH walking lunges (50/35)

15min Time cap

Cashout– 30 GHD back extensions

Strength Con.

10min EMOM

Complete the following Every minute for 10min

4 DL + 4 Burpees over bar

(255/155)

This should be a sprint, under 15 seconds, touch and go’s DL. Score is your slowest time!

WOD

For Reps

3 rounds of…

1 min of bike calories

1 min of Pull-ups

1 min of DU’s

1 min of KBS (53/35)

1 min rest

Strength

Squat Snatch

2-2-2-2-2

WOD

3-6-9-12-9-6-3

Power Snatch (115/85)

Burpees over bar

Pull-ups

Cashout– 40 GHD sit + Back ext.

30 Seated DB Shoulder press