Olympic Lifting -Low Hang Snatch (below knee): Build to a heavy -10 MIN EMOM: Clean Pull + Clean + Jerk – build in weight throughout the EMOM Endurance 17 MIN AMRAP – INDOOR 42 SA DB Hang Cleans, 50/35 30 Toes 2 Rings 18/13 Cal Bike 17 MIN AMRAP – OUTDOOR 400m Run 200m SA...Read More
Ruck WOD AMRAP 35 Minutes -go in any order. Wear a ruck 30/20# 200m Sandbag Carry-no RX weight 2 minute hang from pullup bar 800m ruck run or ski 100 Lunges 50 GHD Sit-ups/weighted sit-ups/any abs (no ruck on this part)Read More
Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Ski or 200m Run after each round* Start the round of 10 with 50-55% of your 1 RM and try to increase weight each round until you are at 95-100%...Read More
Work to a heavy complex: 1 snatch pull + snatch + 1 OHS Then….. “Puzz Lightning” – HBD 3 Rounds 21 power snatch, 75/53 15 pull-ups 9 burpees over barRead More
Back Squat 2 Rep Max Then 4×2 split squats per leg @60-65% Then… AMRAP 15 Minutes 5 Back Squats 225/153 10 DB Push Press 50s/35s (two db) 15/12 Cal Bike 20 Box Jump Over 24/20Read More
Olympic Lifting -3 Position Snatch: High Hip + Hang (knee) + Floor: Work to a technical heavy complex -Jerk: 2-2-2-2 Endurance – 2 Rounds 40 min cap) 400m Run 3 Rounds: 20 Kb Swings 15 Push-ups 10 Pull-ups 400m Run 3 Rounds 20 Sumo Deadlift Highpulls 15 Burpees 10 Toes 2 barRead More
50 Power Cleans for Time 185/133 Every 2 minutes perform 2 Rope Climbs 18’ If you feel really extra, Clean and Jerk When you’re done: run 4x400m with 2 minute rest between each run. Score is fastest time (sub with 4x500m row sprints)Read More
