070317
STRENGTH Power Snatch + OHS 2+2 @ 60% 2+2 @ 65% 3 x 2+2 @ 70% Percentages are off you snatch weight. WOD For Time (15 min time cap) 21-15-9 Deadlifts 225/155 Hand Stand Push Ups Chest To Bar Pull Ups
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062817
STAMINA TRAINING EMOM X 6 Minutes 1-3: 3 snatches 165/115 Minutes 4-6; 5 clean and jerks 165/115 WOD AMRAP 7 Wall Balls (20/14) – on the top of each minute you do 5 deadlifts 225/155. – you start with 5 deadlifts.
062717
STRENGTH Back Squat 3×3 @ 70% WOD For Time 35 Calorie Row 800 meter run 30 KB Swings 53/35 20 Burpee 6″ touch RX + 50/35 calorie on bike, 70/53 lb KB
062617
STRENGTH Power Snatch 3×2 @ 65% Snatch Pull 3×3 @ 100% WOD AMRAP 15 60 Double Unders 30 Calorie Row 15 Overhead Squats 115/80
062317
STRENGTH Snatch 2 @ 60% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% 2×1 @ 90% WOD 25 min TIME CAP 30 Cal row 30 Box Jump Overs 24/20 30 Power Snatch 75/55 30 Toes To Bar 30 Power Snatches 75/55 30 Box Jump Overs 24/20 30 Cal Row
062217
STRENGTH 1 REP Back SQUAT WOD 6 RFT: 6 Front Rack Lunges 135/95 6 Power Cleans 135/95 20 Lateral Jumps Over Bar 200m Run
062117
STRENGTH Clean and Jerk 2+1 @ 60% 2+1 @ 70% 2+1 @ 75% 1 @ 80 % 1 @ 85% 2×1 @ 90% WOD [RFT] – 1 Round For Time of: – 30 Snatches @ 135 lbs / 95 lbs ( M / W )
062017
STRENGTH 3 Rep Power Clean (touch and go) WOD AMRAP 4:00: 400m Run (Row 500 meters) 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, (Row 500 meters) 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run, (Row 500 meters) 5 Burpees Over Bar Max […]
061917
STRENGTH Front Squat 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 3×1 @ 85% WOD 6 Rounds 13 Thrusters 95/65 14 Pull Ups
061517
SKILL Double Under Practice if you are able to do them, try and get to 300 double unders with the least amount of burpees. Each break in Double Unders is 5 burpees. WOD EMOMx20: Odd: 15/12 Cal Row Even: 6-10 HSPU