071014

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Clean & jerk – 60% x 3 + 1 x 5 ( do 3 squat cleans + 1 jerk per set)

Snatch balance – 5 x 3

Wod:

9-15-21 reps

Deadlifts 225/155#

Burpees

Weighted ab mat sit ups 20/14#

 

070914

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Back squat: 5×3 @ 88%

-Push press: 5×3 @ 88%

 

3RFT

10 SHOULDER TO OVERHEAD 115/85#

400M RUN

15 T2B

070814

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-Power snatch + 2 overhead squats: 4 sets w/ heavy weight

-Clean and jerk: 4×2 @ 86%

Today weare starting the Xendurance “Karen” challenge!

WOD

“KAREN”

150 WALL BALLS FOR TIME 20/14#

 

 

070814

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Back squat: 5×3 @ 88%

-Push press: 5×3 @ 88%

-Backward lunges: 3×10 per leg barbell on back heavy weight

3×ME DEFICIT HSPU STRICT INTO KIPPING WITHPUT DROPPING OFF WALL, DEEPER DEFICIT THAN LAST WEEK

WOD:

3RFT

500M ROW

10 CLEAN AND JERK 135/95#

070714

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-Power snatch + 2 overhead squats: 4 sets w/ heavy weight

-Clean and jerk: 4×2 @ 86%

-Pendlay Rows: 4×15 w/ medium weight (use straps)

-Snatch high pulls: 3×6 w/ 100% of snatch weight

WOD:

3 RFT

10 BURPEE BAR MUSCLE UPS

20 FRONT SQUATS 155/105#

20 BOX JUMPS 24/20

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1.  Overhead Squat

1RM

**

2.  Squat

7×5 Front Squats, across

 

*

3.  Deadlift

2×10

**

4.  EMOMx15

Min 1:  7 OHS with 3 second pause at the bottom, you choose the weight

Min 2:  :45 Elbow Plank hold

Min 3:  7 Strict C2B Pull ups

 

 

 

 

Team Saturday

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“Team Nukes”

Teams of 2 complete:

8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:

12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

 

 

 

 

4th of July

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Clean & jerk – 60% x 3 + 1 x 3

Snatch balance – 3 x 3

3xME DEFICIT STRICT HSPU MEN 1 45# PLATE WOMEN 25# PLATE INTO ME KIPPING DEFICIT HSPU

WOD

3RFT

7 MUSCLE UPS

14 power cleans 165/115#

21 burpees

070314

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-Pause front squat: 4×2 @ 86% (No belt, 2sec pause)

-Strict press: 5×3 @ 86%

-Seated good mornings: 3×10 (use low bar position, maintain neutral spine, sit on parallel height bench, spread feet wide)

-Incline dumbbell bench press: 4×10 w/ heavy weight

WOD:

25-20-15-10-5

Wall Ball, 30/20

Power Snatch, 95/65