Posts Categorized: WOD

5/18/17

Power Cleans 85% (warm up to 85 %)
5×5 power cleans @85%
Clean Pull (3×5 @ 90%)
Metcon (AMRAP – Rounds and Reps)
EMOM 5 mins
2 clean n Jerks (185/125)
15 bar jump overs

6 MIN AMRAP
10 thrusters
8 weighted step ups

 

5/16/17

Bench Press 5
3 rounds
5@70%
1@ 85%
Metcon (Time)
3 rounds
4 deadlift
3 power cleans (135/225)
2 Jerks
1 Front squat

 

5/12/17

2 Jerks
2 jerk + 1 power clean
@65%
@75%
@85%
(@90%)2
Metcon (Time)
6 Deadlifts (185/315)
12 burpee bar jump overs
6 Deadliest
24 burpee bar jump overs
6 deadlifts
36 burpee bar jump overs
6 deadlifts

 

5/11/17

Scram: Metcon (Time)
10 hang power cleans 135/95
20 thruster 135/95
30 wall balls 20/14
30 hspus (db strict press)
20 thrusters 135/95
10 hang power cleans 135/95

5/10/17

Metcon (Time)
21-15-9
Renegade rows (35/60)
Pullups
Box jumps
Bksqt: Back squat
10 @ 60%
8@70%
6 @ 80%
4@ 85%
2@ 90%

 

5/9/18

Snatch
5-1
@65
@75
@80
@85
@90
Snatch Pull (3×5 @75-80%)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

 

5/8/17

Cln j: Clean and Jerk (EmomĀ  6MIN: 2 reps)
92216 (AMRAP – Reps)
2rounds
1min
Clean n jerk (185/135) (rx+205/155)
:30 rest
2 min
6 deadlifts (185/135)
16 bar jump overs
:30 sec rest
1 min
Wallballs (20/14) (30/20)
:30sec rest

 

5/5/17

Power Clean + Jerk
3 power cleans + 1 Jerk @ 70%
3 power cleans +1 Jerk @ 80%
3 power cleans + 1 jerk @ 85%
Metcon (Time)
30-20-10
Power cleans
wall balls5