Tag

Olympic lifting

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 8 – alternate every minute A) 5 pull ups & 5 dips B) 10...

LIFT: Burgener Warm up Snatch to working weight WOD: For Time… 5 snatch @ 135/95 40 Double unders 10 snatch @ 115/85 40 Double unders...

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 3 Broad Jump 6 Squat thrusts 9 Squat Cleans

LIFT: Snatch 7 x 1 WOD: AMRAP in 15 10 push ups 10 KB Highpulls @ 24/16 kg 10 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 6 Pendlay Row @ 115/75 12 KB Swings @ 24/16 kg 24 double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 3 Sandbag cleans @ 45/25 6 Sandbag lunges per leg 200 m Run

SKILL: Sled Pull 50 feet @ 200/150# – for time WOD: 4 Rounds 5 Power Clean @ 135/95 5 Front Squat 5 Split Jerk

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

LIFT: 2 Snatch EMOM for 10 min WOD: 5x 10 Wall ball @ 24/16 100m Sprint

SKILL: Foot Frenzy WOD: “The Bear Complex” 7 Sets of….. Power Clean Front Squat Push Press (to back rack) Back Squat Push Press (to front...