WOD: For Time, with a partner (10,000#, 7,000#) Ground to Overhead (1 person working at a time) Run 400 M together (10,000#, 7,000) Deadlift (Must use same weight as GTO, 1 person working at a time) Run 400 M together 100 Burpees (1 Person working at a time) Run 400 M together 1 Rope Climb […]
NO HOOK NO FEET SNATCH No hook grip no moving the feet. Work at 70% of 1RM Snatch. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 100kg. Target 5kg increase per week if work sets are above 100kg. 5×1 SKILL: EMOM 5 2-7 hspu WOD: 4 […]
DEADLIFT Work to 90% of 1RM deadlift. Then 2 drop sets. Drop weight for 2×3 15kg down if your heavy set is under 175kg. Drop weight for 2×3 20kg down if your heavy set is over 175kg. Target 2.5kg increase per week if work sets are below 175kg. Target 5kg increase per week if work […]
PUSH PRESS + PUSH JERK Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set is 3 total reps. 1 Push Press + 1 Push Jerk = 1 Rep 5×3 Skill: Double unders WOD: 30 pull ups 150 dbl unders 30 pull ups
BACK SQUAT Work to 90% for a single. Then, 2 drop sets. Drop weight for 2×5 15kg down if your heavy single is under 150kg. Drop weight for 2×5 20kg down if your heavy single is over 150kg. Target 2.5kg increase per week if your heavy single is below 150kg. Target 5kg increase per week […]
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