Olympic 5 x 3 High Hang Squat Cleans + 1 Jerk Build over the course of five sets to as heavy as possible. Use either a split jerk or a push jerk, but stick with the same jerk each set. Conditioning Complete for time: 21 Pistols Right Leg 21 Pistols Left Leg 12 Muscle-ups 15 …
Olympic 5×3 High Hang Squat Snatch build to heaviest possible set of three. Focus on speed getting under the bar. Comditioning 2 rounds for times: 800m Run 40 Push ups 40 Alternating DB Snatch (50#/35#)
Partner WOD With a partner, complete for time: 100 Pull-ups 400m Run 100 Box Jumps (24″/20″) 400m Run 100 Toes-to-bars 400m Run 100 Burpees *Only one person working at a time, except for the runs. Both partners run together.
Warm-up Rowling – 5 Frames. After each set, complete the following: Set 1: 20 Kb Swings Set 2: 20 Air Squats Set 3: 20 Kb sumo deadlift high pulls Set 4: 20 V-ups Set 5: 20 Kb Goblet Squats Conditioning 10 minute AMRAP: Reps of 3-6-9-12-15: Front Squat (155#/103#) Complete 15 Abmat Sit ups after …
Strength A1. 4 x 8 Deadlifts @ 60%-65%-70%-72.5% 1RM Rest :45 A2. 4 x 8/8 One armed Dumbbell Z Press Rest :60 Conditioning Advanced Complete for time: 15 Strict Handstand Push-ups 15 Power Cleans (185#/123#) 12 Strict Handstand Push-ups 12 Power Cleans (205#/143#) 9 Strict Handstand Push-ups 9 Power Cleans (225#/153#) Intermediate/Beginners Reps of 15-12-9 for time: …
Conditioning Complete for time: 15 Squat Snatches (135#/93#) 800m Run 30 Burpee Box Jumps (24″/20″) 800m Run 15 Squat Snatches
Strength 20 minutes to find 1RM Front Squat Conditioning 3 rounds for time: 20 One Armed DB Thrusters (50#/35#) 20 Toes-2-Bar 20 One Armed DB Hang Snatches (50#/35#) 20 Pull-ups *For the single arm movements – complete 10 reps on right side, then 10 reps on left side.
Partner WOD In teams of two, complete the following for time: 50 Calorie Row 50 Box Jump Overs (24″/20″) 50 Deadlifts (185#/123#) 50 Pistols (sub 50 talking lunge steps) 50 Ring Dips (sub bar dips or push-ups) 50 Pistols 50 Deadlifts (185#/123#) 50 Box Jumps Overs (24″/20″) 800m Run
Strength 15 minutes to work up a 1RM Strict Press and Push Press In 5-6 sets, build to a 1RM Strict Press. Once found, continue to build to find 1RM Push Press Conditioning 10 minute EMOM: 15 Wall Balls (20#/14#) Max Hang Power Cleans (155#/103#) Score is total number of Hang Cleans performed for all …
Strength 20 minutes to find a 1RM Squat Clean Conditioning Rx’d “Super Annie” 100 Double Unders 25 Toes-2-Bar 80 Double Unders 20 Toes-2-Bar 60 Double Unders 15 Toes-2-Bar 40 Double Unders 10 Toes-2-Bar 20 Double Unders 5 Toes-2-Bar Intermediate/Scaled “Annie” Reps of 50-40-30-20-10: Double Unders Abmat Sit-ups *Scale with 2x single unders. Compare to September …
