Tag

Olympic lifting

LIFT: Deadlift – 1 RM WOD: 5 Rounds 30 sec. Squats 30 sec. Jump squats 30 sec. Hang Power Clean @ 95/65 Rest 30 sec....

LIFT: Press – 1 RM WOD: Row 1000m 50 KB Swings @ 24/16 kg 40 Power Cleans @ 95/65 30 Hollow Rock 20 Pull ups...

LIFT: OH Squat – 3 RM WOD: Tabata this….. Ball slams @ 20/15# Rest 1 min Plank Rest 1 min V to Hollow body

LIFT: Snatch – 3 RM WOD: Run 1 mile 30 thrusters @ 95/65 Row 1 mile

LIFT: Clean & Jerk – 3 RM WOD: “The Ghost” 6 Rounds 1 min Row for Calories 1 min Burpees 1 min Double under’s Rest...

LIFT: Clean – 3 RM WOD: 3 Rounds for time 10 push ups 20 wall ball 40 Double under’s

LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s

SKILL: Balance Drills WOD: EMOM x 12 Odd: 3 Cleans @ 135/95 Even: 30 Double under’s

LIFT: Bench Press – 3 RM WOD: 1000m Row Then… 5 Rounds of 15/10 pull ups 7 push jerk @ 115/85 – 16 min Cap...

LIFT: Back Squat – 3 RM WOD: AMRAP in 8 5 Power Snatch @ 115/85 10 Burpees