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WOD WEDNESDAY 1.17.18

SNATCH Skill
5 Sets
2 Pausing Overhead Squats

Set 2 55%
Set 3 60%
Set 4 65%
Set 5 70%
*Rest 60 seconds between sets. All repetitions from the rack.

5 Sets of 2 Snatch Balance

Set 1 50%
Set 2 55%
Set 3 60%
Set 4 65%
Set 5 70%
*Rest 60 seconds between sets. All repetitions from the rack.

EMOM 10

Min 1 2 Hang Squat Snatches @ 73%
Min 2 2 Hang Squat Snatches @ 76%
Min 2 2 Hang Squat Snatches @ 79%
Min 3 Rest
Min 4 2 Hang Squat Snatches @ 76%
Min 5 2 Hang Squat Snatches @ 79%
Min 6 2 Hang Squat Snatches @ 82%
MIn 7 Rest
Min 8 2 Hang Squat Snatches @ 79%
Min 9 2 Hang Squat Snatches @ 82%
Min 10 2 Hang Squat Snatches @ 85%

EMOM 9

“X” Thrusters (95/65)
“X” T2Bar (Toes thru Rings)
“X” Burpees
*Choose a level below:

Level 1 – 5 Repetitions
Level 2 – 4 Repetitions
Level 3 – 3 Repetitions

By | 2018-01-15T00:21:14+00:00 January 17th, 2018|Categories: Workout of the Day|0 Comments

WOD TUESDAY 1.16.18

Every 2 minutes for 12 minutes (6x)
5-7 Bench Press (Mod)
5-7 Pendlay Row @ 20X1 tempo (2 seconds down, no pause, fast up and 1 on the chest)

AMRAP 20

20 MB Cleans 20/14
60 Double Unders

Intermediate Option

20 MB Cleans 14/10
30 double-unders

Beginner Option

10 MB Cleans 10/6
120 single-unders

By | 2018-01-15T00:19:03+00:00 January 16th, 2018|Categories: Workout of the Day|0 Comments

WOD MONDAY 1-15-18

CLEAN SKILL
5 Sets:
5 Hang Clean High Pull

5 Sets:
3 Tall Clean

EMOM 7
3-POSITION CLEAN Complex:
1 Hang squat clean (mid-thigh) +1 Hang squat clean (above knee) +1 Squat clean (from floor)

Min 1 – 1 Complex @ 50% of 1RM Squat Clean
Min 2 – 1 Complex @ 55% of 1RM Squat Clean
Min 3 – 1 Complex @ 60% of 1RM Squat Clean
Min 4 – 1 Complex @ 65% of 1RM Squat Clean
Min 5 – 1 Complex @ 70% of 1RM Squat Clean
Min 6 – 1 Complex @ 70% of 1RM Squat Clean
Min 7 – 1 Complex @ 70% of 1RM Squat Clean

3 Rounds for time:
15 C2B Pull-Ups (L2 Pull Ups), (L3 Assisted Rack C2B)
12 Barbell-Facing Burpees
9 Squat Cleans (115/80) (L2 Use 65% of your 1RM Squat Clean)

By | 2018-01-14T21:08:09+00:00 January 15th, 2018|Categories: Workout of the Day|0 Comments

WOD SATURDAY 1.13.18

3 Sets:
8 Romanian Deadlift (Video)

3 Sets:
8 Deadlift
Build to a heavy set of eight for the day not a max

AMRAP 15:
60 Double-Unders
30 Wall Balls (20/14)
15 Deadlifts (225/155) (L2 85% of what was established above)
4 sets: (Not for time)
15 GHD Sit Ups
10 Snow Angels

By | 2018-01-05T22:34:40+00:00 January 13th, 2018|Categories: Workout of the Day|0 Comments

WOD FRIDAY 1.12.18

SNATCH SKILL

3 Sets of 6
Snatch Grip Strict Press (Video)

5 Sets of 3
Snatch Grip Push Jerk (Video)

EMOM 7
2 Hang Power Snatch
Build so that your last 3 sets of 2 are @ 70% 1RM

EMOM 24
Minute 1 – 1 Round of “C2B Cindy” (5 C2B Pull Ups + 10 Push Ups + 15 Squats)
Minute 2 – 10 Hang Power Snatches (95/65)
Minute 3 – Max Calorie Row
Minute 4 – Rest

By | 2018-01-05T22:35:51+00:00 January 12th, 2018|Categories: Workout of the Day|0 Comments