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WOD

Every min on the min for 7 min:

  • 2 Snatch

Every min on the min for 7 min:

  • 2 Squat Snatch

Every min on the min for 7 min:

  • 1 Snatch any style for max weight

Score: highest weight for each 7min round.

Rest

100 bicycle crunches and 100 sit-ups for time

Performance WOD

30 Snatches for time.  (135#/95#)

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WOD

Snatch Balance: 3-3-3-3-3

Squat Snatch: 2-2-2-2-2

Deadlift: 10-10-10

Performance WOD

Snatch Balance 3-3-3-2-2-2

Split Jerks 4-4-4-4-4

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Skill

Snatch

WOD

“Isabel” – Whiteboard WOD

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

 

Core Challenge WOD Day 19

8 min AMRAP (with 14 reps of each movement)

Side plank with rotation (on your elbow, rotating opposite arm underneath the body.)
Bird dogs
Starfish jumps

RX
Side plank rotation with dumbbells
Bird dogs
Starfish jumps

L2
Side plank rotation (no dumbbells)
Bird dogs
Starfish jumps

L3
Side plank rotation on knee
Bird dog
Starfish jumps

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WOD

Snatch Complex

15 EMOM of the following exercises.  Use the first 5min as a warm up.

  • Snatch grip DL
  • Power snatch
  • OH squat
  • Squat snatch

Rule:  must drop weight if you fail two consecutive rounds

Core Challenge WOD Day 5

4 rounds for time of

RX

7 Supermans
14 Alternating Twisting Knees to Elbows
20 Alternating 1 Leg Hip Bridges

L2

7 Supermans
14 Alternating Twisting Knees to Hips
20 Alternating 1 Leg Hip Bridges

L3

7 Supermans
14 Jack Knives
20 Alternating l Leg Hip Bridges 

Performance WOD

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85% (as many as you can but leave two reps in reserve)

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Skill

OH Squats
Snatch

WOD

OH Squats 5-5-5-5

35 Double-unders
1 Snatch (or 1 Snatch attempt)

7 Rounds for time

Your score will be the total time it takes to do seven rounds, and total lbs of Snatch successfully completed.

Performance WOD

One rep max squat clean

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Skill

  • Snatch
  • Muscle ups

WOD

3 Rounds of:

RX:

  • 10 Snatches (RX: 135#/85#)
  • 5 Muscle-Ups/Bar Muscle-Ups

L2:

  • 10 Snatches (L2: 115#/65#)
  • 5 band Bar Muscle-Ups

L3:

  • 10 Snatches (L2: 95#/55#)
  • 10 Pull ups
  • 10 Dips

-Then-

150 DUs or 450 JRs

For time.

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

Repeat 3 rounds.

RESULTS:

sept29


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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