Tag

Olympic lifting

LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Burgener Warm up WOD: EMOM x 12 Odd: 1 Hang Power Snatch + 1 Power Snatch Even: 25 Double under’s -start at 50% 1RM...

LIFT: Snatch – 7 x 1 WOD: EMOM to the Death 5 Box Jump + 100 foot shuttle sprint

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 A) 5 HSPU B) 10 Ring Dips C) 10 DB Rows

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 20 Hollow Rock 16 Alt DB Snatch @ 50/35 12 T2B

SKILL: Agility WOD: AMRAP in 12 5 Power Cleans @ 185/135 30 Double under’s

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 2 min Max Distance Row 1 min Rest 1 min Max Calorie Bike 2 min Rest

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 sit ups 20 push ups 20 slingshots @ 16/12 kg -1 min rest between...