Strength: 1. Back Squat (70%/3)4 WOD: With a running clock A. AMRAP 5 of Burpee BJ Overs, 24/20 Rest 5:00 B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around Rest 4:00 C. AMRAP 3 of Power Cleans, 155/105 Rest 3:00 D. AMRAP 2 of Wallball Shots, […]
Strength: 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 2. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 90%/1 WOD: “22” AMRAP 22: 22 Wallballs (20/14#) (14/10)SC 22 Power Snatch (75/55#) (65/35)SC 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row
Conditoning EMOMx12: 12 Bar Facing Burpees *Record your slowest time Ninja: < 28 seconds Advanced: < 31 seconds Intermediate: < 34 seconds Novice: < 37 seconds Stamina Conditioning Tabata TTB 8x (:20 seconds of max reps, :10 rest)
Strength: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 2. Front Squat (78%/4)5 WOD: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle-ups: ring or bar SC: Heavy weight on DL, Double C2B
Wednesday 11/16/16 Read More »
Strength: Back Squat (80%/4)5 WOD AMRAP 4 “Fran” 21-15-9 Thrusters (95/65#) (75/55)SC Pull-ups Rest 4:00 AMRAP 4 “Diane” 21-15-9 Deadlifts (225/155#) (155/105)SC Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean & Jerks (135/95#) (115/75)SC
1. Snatch 60%/4 70%/4 75%/4 (80%/4)2 2. Snatch Pull (95%/3)4 WOD: “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle-ups ring or bar 10 Hang Power Cleans (135/95#) SC 14 C2B Pull-Up, 115/75
Strength: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 Back Squat 60%/3 70%/3 75%/3 (80%3)3 WOD: AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) (14/10)SC 15 Deadlifts (245/165#) (185/135)
Conditioning Every 4:00 for 20:00 (5 Rounds): 400m Run 9 TTB 6 Pull-ups Midline Conditioning 50 GHD Hip Extensions (Good Moring with Bar) SC 40 GHDSU (ABMSU)SC 30 GHD Hip Extensions 20 GHDSU
Strength: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2 Front Squat (75%/4)5 3. Barbell Conditioning “Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean
WOD AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups Skill: EMOMx7: 30 Double-unders 60 Singles
