Month: December 2018

WOD 12/29/18

Strength Barbell Complex `1 Hang Power Clean + 2 Push Jerks Raise weight with each attempt Work up to a heavy attempt   WOD 5 Rounds: 5 Hang Power Cleans (75/35) 5 Push Jerks (75/35) 5 Burpee Over Bar 5 Wall Balls

12/28/18

Strength Hang Power Snatch + 2 Overhead Squats Raise Weight With Each Attempt   WOD 6 Rounds For Time 5 Hang Power Snatch (65/45) 5 OHS (65/45) 10 Burpee Over Bar

12/27/18

Strength Squat Clean 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight GOAL: 1RM   WOD 5 Squat Cleans 10 KB Swing 15 Ground to Overhead w/ Plate 40 Jump Rope

WOD 12/26/18

Front Squat ( 3 Second Pause) 5 reps (empty bar) 4 reps (added weight 3 reps (added weight) 2 reps (added weight) 1 rep (added weight) 1 rep (added weight) 1 rep (added weight) GOAL: Max Front Squat (with 3 second pause) partner counts 3 seconds OUT LOUD WOD 6 rounds: 10 Front Squats (75/45) …
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12/21/18

Strength: Push Press 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3RM WOD: 5 rounds: 10 Push Press 10 Wall Bals 10 Box Jumps 10/7 Cal Row 18 min cap