Tag

Olympic lifting

LIFT: Clean & Jerk – 7 x 1 WOD: 30 min EMOM A) 10 Alt. DB Snatch @ 50/35 B) 100m Run C) 30 sec...

LIFT: Front Squat – 5 x 3 WOD: 2 Rounds 400m Run 30 KB Swings @ 24/16 kg 400m Run 30 Burpees

SKILL: Burgener Warm up & prep WOD: 21-15-9 Hang Power Clean @ 155/115 Push Jerk

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 20 KB Swings @ 32/24 kg 10 Pull ups 5 HSPU

LIFT: OH Squat – 5 x 3 WOD: EMOM x 16 4 KB Highpull 6 Goblet Squat 8 OH Lunge (4 per arm) M @...

LIFT: Clean & Jerk – 7 x 1 WOD: 6 Rounds 25 KB Swings @ 24/16 kg 400m Run BENCHMARK: “Saman” 8 Rounds 13 Deadlift...

SKILL: 400m Run for time WOD: Friday the 13th Crap Shoot – AMRAP in 13 Roll the dice – do the reps – Repeat 2-40/30...

SKILL: Burgener Prep WOD: 20 min to find heaviest complex: 1 Power Clean + 1 Hang Power Clean -THEN- Reduce weight to 75% Complete Max...

LIFT: Snatch – 7 x 1 @ 80% WOD: AMRAP in 14 21 Calories Assault Bike 21 KB Swings @ 24/16 kg 21 Wall Ball...

LIFT: OH Squat – 5 x 3 @ 75% 3RM WOD: 2 Rounds 50 Dual Front Rack KB Lunge steps @ 24/16 kg 50 Double...