Wednesday 2-1-17
Warmup
500 m row
3 rounds
**using the hook grip
10 snatch grip dead lift 45/35
10 hang snatch 45/35
10 OHS 45/35
2 min rest
Wod
“Grace”
30 clean and jerks 135/95
Category: Uncategorized
Tuesday 1-31-17
50 doubleunders
3 rounds
10 deadlifts
10 power cleans
10 push jerks
2 min rest
Wod
Deadlifts
3-3-3-3-3
Monday 1-30-17
400 m run
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
For time:
9 muscle-ups
21 push jerks, 115 lb.
7 muscle-ups
15 push jerks, 115 lb.
5 muscle-ups
9 push jerks, 115 lb.
Sunday 1-29-17
Open gym 2-3
Saturday 1-28-17
In teams of two,
WOD 11-RM Clean
In six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters
Burpees
…
Friday1-27-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
WOD
“Cindy”
20 min AMRAP:
5 Pull-ups,
10 Push-ups,
15 Squats.
Thursday 1-26-17
Warmup
Burgener warmup
3 x
Down and up
Elbows high and outside
External rotation
Jump and land
Hang squat snatch
30 min EMOM
Snatch
Start at 50% of max, increase load until you begin to miss the lift, if you miss more than 3 in a row, back off the …
Wednesday 1-25-17
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 Kb swings 35/25
10 kb alternating snatch 35/25
WOD
5 rounds for reps of:
1 minute of 185/135 deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
Tuesday 1-24-17
Warmup
400 m run
3 rounds
10 deadlift
10 hang snatch
10 OHS
2 min rest
WOD
3 rounds
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Monday 1-23-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Back squat 5-5-5-5-5 reps