WOD – 5.1.15

1. Snatch
A. 5×2 Power Snatch
B. 5×2 Low Hang Snatch Pull
C. 5×2 Snatch Grip Push Press from behind neck

2. Gymnastics
3 sets of the following Bar Complex:
6 TTB + 5 C2B + 4 TTB + 3 C2B – all without coming off the bar

3. Conditioning
For time:
5 Rounds of Cindy
20 Squat Snatches, 115
5 Rounds of Cindy

1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats

WOD – 4.8.15

Warmup
-mobility

5
A.
Max Effort: Back Squat 2 – 2 – 2 – 2 – 2 – 2
Find a heavy 2 RM. Start at 75% of 1 RM

B.
AMRAP in 12minutes of:
6 Deadlifts 225
9 Strict Pull-ups
15 Double Unders

C.
10 min EMOTM
odd – 5 RKBS – heavy
eve –  10 GHDsu

WOD 4.7.15

A.
Four sets of:
Jerk Balance x 3 reps
Rest as needed – 95#

B.
Every 2 minutes for 20 minutes (10 sets):
Clean & Jerk – 40-85% – 95-170#

C.
Dynamic Effort: Bench Press 8 x 3 @ 55% of 1 RM – 135#
Rest 1 min between sets. Focus on technique and speed.

D.
21 – 15 – 9 of:
– HSPU
– Box Jumps 24

10min time cap. – 6:24

 

WOD – 4.1.15

Hang Power Snatch + Heaving Snatch Balance 10 x 1+1 @ 65% 1RM on :45s


FOR TIME:

10 cal AD
20 HSPU
30 Alt. 1-arm DB 55
40 HRPU
30 Alt. 1-arm DB 55
20 HSPU
10 cal AD

Switching Gears – WOD 3.31.15

Switching gears in order to prep for upcoming dualathon.

A.
Max Effort: Deadlift 3-3-3-3-3
Increase weight as form allows. Find a heavy 3 RM.

B.
EMOM: Every Minute on the Minute in 10minutes of:
5 Strict Pull-ups
20 Double Unders

C.
5 Rounds
Run 200m (1:00)
rest :30

Row Calories (1:00)
rest :30

Rest 1:00

 

WOD – 3.26.15

Core Warmup
3x not for time
Ring rows x8
glute bridge x10
single leg kb dl x10

Kettlebell Complex
50- SA swings
50- Snatch
50- Cleans
50- Jerks
*10 Burpees every drop or stop

1000m row

WOD – 3.5.15

Three rounds for time of:
Kettlebell Swings x 25 reps
Double-Unders x 40 reps

Rest 2 min then…

5 sets of:
20 Calorie Row
15 Burpees
10 Wall Ball Shots
Rest 2-3 minutes