workout
hang power clean and jerk
3-3-3-3-3-3-3
warmup
round 1
10 alternating Spider-Man stretch
10 medball deadlift 20/14
10 medball front squat 20/14
round 2
20 mountain climbers
10 medball shrug and pull unders 20/14
10 medball push press 20/15
round 3
20 double knee tuck in plank
…
wod
3 rounds for time
500/400m row
400m run
30 GHD situps
Warmup
10 min to complete,
round 1
20 slow pulls on rower
10 straight leg situps
100m slow jog
round 2
20 moderate pulls on rower
10 heels together situps
100m moderate jog
round 3
20 …
open gym 2-3
in teams of two,
20 min AMRAP
400m run
20 med ball cleans
40 kB swings 53/35
warmup
500m row
3 rounds
10 snatch balance 45/35
10 squats
10 pushups
2 min rest
wod
snatch balance
3-3-3-1-1-1-1-1
warmup
50 double unders
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 push press 45/35
2 min rest
wod
5 rounds
5 deadlifts 225/155
10 burpees
20 alt dB snatch (10 each side) 50/35
warmup
400m run
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
wod
4 rounds
25 foot overhead walking lunges right arm 50/35
15 toes to bar
25 foot overhead walking lunges left arm 50/35
15 toes to bar
warmup
50 double unders
3 rounds
10 ring rows
10 burpees
10 jumping jacks
2 min rest
wod
with a continuously running clock,
do one pull-up and one push-up in the first minute, then two pullups and two pushups in the second minute, and so on, until you can’t complete …
warmup
500m row
3 rounds
10 pullups
10 situps
10 squats 2 min rest
wod
back squats
5-5-5-1-1-1-1-1
open gym
2-3