150302

Strength
Every 90 secs for 7 Rounds
2 Power Clean + Power Jerk
Then
Back squat @77.5%x5
4 Rounds

WOD
15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Core
15 GHR
3 Rounds

Categories: WOD Tags: , ,

150227

Strength
EMOM 10
Power Clean
Power Jerk
Split Jerk
Then
Pause Bench Press@70%x5
Pendlay  Row x5
6 Rounds

Partner WOD
A)
1 Rope Climb/6 From Floor/15 Pullups
B)
10 T2B/T2R/SB Pikes
5 Box Jumps 24/20 at the top of every min
16 Rope Climbs or 16 min cap

Core
10 Tempo GHD Sit ups
3 Rounds

Categories: WOD Tags: , , , ,

150226

Strength
EMOM 10
Power Clean
H.S. Clean
Then
Clean Deadlifts@70%x5
6 Rounds

Partner WOD
150 OHS 95/65
A)
OHS
B)
15 Air squats
5 Burpees at the top of Every min
Switch after burpees

Core
10 GHR
3 Rounds

Categories: Uncategorized Tags: , ,

150225

Strength
1 1/4 Front Squat @75%x3
4 Rounds

Team WOD
In teams of 3
Row 5K
Bicep curls
Tricep ext
Rotate every 90 secs

Core
10 Windmills
2 Rounds per side

Categories: WOD Tags: , , ,

150224

Strength
EMOM 10
Hi Hang Squat Snatch
Squat Snatch
Then
Push Press@70%x5
Strict Weighted Pull ups x5
6 Rounds

Partner WOD
A)
1 Rope Climb/10 Pull ups
15 Pushups
30 Double Unders/Singles
B)
Barbell OHS Hold/Front Squat Hold
10 Rounds each or 20 mins

Core
10 Tempo GHD Situp
3 Rounds

150223

Strength
EMOM 10
Power Clean x2
Then
Pause Back Squats@70%x5
6 Rounds

WOD
Ascending/Descending Ladder
10-1
1-10
Box Jumps 24/20
KB Swing (Amer) 55/35
For time
12 Min cap

Core
10 GHR
3 Rounds

Categories: WOD Tags: , , , ,

150220

Strength
EMOM 10
Power clean
Power Jerk
Then
Bench Press @80%xAMRAP
Pull ups xAMRAP
Post weights and reps

WOD
Run 800m
50 Pull ups
50 Pushups
50 Double Under/Mountain Climbers
2 Rounds

Core
50 Tempo GHD Sit-ups (4 count down, 4 count up)

Categories: WOD Tags: ,
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