Blog/WOD

WOD for 11.10.16

Clean & Jerk!!!
5×5
70, 70, 75, 75, 75
20 EMOM
O: 5 Squat Cleans 135/95 (hollow rock)
E: 5 S2OH (sit outs)

The remainder of the odd min do hollow rocks and the remainder of the even min do sit outs.

The score will be the total number of hollow rocks and sit outs from 2 rounds that I will pick before class. You wont know which rounds they are till after the workout 🙂

WOD for 11.7.16.

Handstand holds/HSPU/ HS walks.
If you have never done one, lets get comfortable upside down.
If working on HSPU, continue working towards RX. HS walks work on getting 10ft or more.

300m Run
10 Thrusters 115/85
15 HSPU
30 T2B
15 HSPU
10 Thrusters
300m Run

After the WOD 5×5 (heavy) DB Strict Press each arm. This is on your own and not part of the WOD time. Do not skip it!

WOD for 11.4.16.

Cleans!!!!

Work technique and getting comfortable under the bar. Keep it light due to the heavier dead lifts today.
Stop… “Hammer” time!
5 rounds each for time
5 Power Cleans 135/95
10 Front Squat
5 Jerk
20 Pull up
90 second rest

The score will be total time although try to stay consistent with each round’s individual time.

WOD for 11.3.16.

Dead Lift
5×3
80-85%
5 AMRAP
5 DL 185/135
30 DU
1 Rope Climb
2min rest
5 AMRAP
5 DL 225/155
30 DU
1 Rope Climb
2 min rest
5 AMRAP
5 DL 275/185
30 DU
1 Rope Climb

Three 5 min AMRAP with 2 min break inbetween. The deadlift increases in weight with each AMRAP