159424

Strength
EMOM 10
Power Clean
Power Jerk
Split Jerk
Then
Bench Press @72.5%x8
Pendlay Rowx8
3 Rounds

WOD
Run 800m
30 Pull ups
30 Pushups
30 Double Under/Mountain Climbers
3 Rounds

Core
10 Tempo GHD Sit-ups
10 GHD Sit up
10 sec hold
3 Rounds

Categories: WOD Tags: , ,

150423

Strength
EMOM
Snatch 35/95
Add 10 lbs every min until failure
Then
Clean
Add 10 lbs every min until failure

WOD
Prowler Sprint 50 meters
3 Deadlifts @72.5%
8 Rounds

Core
10 GHR
10 Good Morning
10 Reverse Hyper
3 Rounds

Categories: WOD Tags: , , ,

150422

Skill/Warmup
Double Under
KB Squat Hold
Pvc OH Walking Lunges
90 sec Each
3 Rounds

Strength
Front Squats@72.5%x8
3 Rounds

Team WOD
In teams of 3 Row/Run 7.5k
A) Row
B)15 Bicep Curls/Tricep ext
C) Rest
Rotate every 90 sec or every 400m if running

Core
10 KB Windmills
3 Rounds each

Categories: WOD Tags:

150421

Strength
EMOM 10
Power Snatch
Snatch balance
Full Snatch
Then
Push Press@72.5%x8
Strict Weighted Pull upsx8
3 Rounds

Partner WOD
A)
15 Push Up w/Release
15 Burpees
15 Pull Ups/1 Rope Climb
B)
HS Hold/Hollow Body hold
AMRAP 20 min or 5 Rounds Each

Core
10 Tempo GHD Sit Up
10 GHD Situp (parallel)
10 sec hold
3 Rounds

Categories: WOD Tags: ,

150420

Strength
EMOM 10
Power Clean
Jerkx2
Then
Pause Back Squat@72.5%x8
3 Rounds

WOD
EMOM 20
3 Thrusters 135/95
3 Front Squats 135/95
3 Deadlifts 135/95
Must complete ~30 secs scale as necessary.

Core
10 GHR
10 GHD Back Ext
10 sec Hold
3 Rounds

Categories: WOD Tags: , ,

150417

Skill
Double Under
Rope climb
Kipping Pullups

Strength
Pause Bench press @64%x8
Pendlay Row x8
6 Rounds

Partner WOD
A)
10 T2B/Leg Lifts
20 KB Swing (Rus) 55/35
30 Double Under/ Mountain Climber
B) Push up Hold>Plank Hold
7 Rounds Each

Core
10 Tempo GHD Sit-ups
10 GHD Sit ups (Parallel)
10 Sec Hold
3 Rounds

Categories: WOD Tags: ,

150416

Strength
EMOM 10 mins
Clean Pull
Hang Squat Clean
Full Clean
Then
Rehinge Deadlift @65%x8
6 Rounds

Team WOD
In teams of 3s
21 OHS 65/45
21 Thrusters
21 Barbell Lunges
20 of triplet
19 of triplet
Alternate Rounds with team
7 Burpees at the top of every min except for the teammate holding barbell
20 min cap

Core
10 GHR
10 GHD Back Ext
10 Sec GHD Back Ext Hold
3 Rounds

Categories: WOD Tags: ,
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