Monthly Archives: October 2017

WOD For time 50 walking lunges 25 power snatches 65/35 50 double unders 25 burpees 50 double unders 25 burpees 50 double unders 25 power snatches 65/35 50 walking lunges    

WOD For time 50 wall balls 15 cleans 135/95 50 wall balls 10 cleans 185/135 50 wall balls 5 cleans 225/155    

Warm up 3 RDS 100m run 15 toe touches 15 arm circles 5 bar kips WOD Every 5 minutes perform 400m run 21 kbs 53/35 12 pull ups Complete 4 sets of the above and record the time for each … Continue reading →

    Strength “Oly” total-meet style 1 RM Snatch – 3 attempts only 1 RM Clean and jerk -3 attempts only -Warm up as much as needed before your 3 attempts – Use a “judge” if possible during your three … Continue reading →

    Strength Front squat 1 RM WOD For time 15 Push jerks 135/95 10 box jumps 24/20 12 push jerks 10 box jumps 9 push jerks 10 box jumps 6 push jerks 10 box jumps 3 push jerks 10 … Continue reading →

  Strength Hang Snatch @90% every 2 minutes for 12 minutes 1 hang snatch WOD 3RFT 400m run 50 double unders 10 ohs 115/85

    WOD Skill/Weakness work- 30 minutes or make up back squat 1 RM or deadlift 3RM