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Blog Archive

Skill

Clean

WOD

  •  Find your 1Rep Max Clean.  10 Min Cap.

Rest

2min per round.  10 Rounds.

  •  3 Cleans (80% of max)*
  •  10 Box Jumps (20″/18″)

*Decrease weights if form starts to deteriorate.  Bring athletic tape, weight belt and long socks.

Performance WOD

Recovery Week
Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

50 Leg Extensions

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Skill

  • Clean
  • Push Jerk

White Board WOD

“Grace”

30 Clean and Jerk for time

Rx: (135#/95#)
L2: (115#/75#)
L3: (95#/65#)

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80%

50 Leg Extensions

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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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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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