Latest WODs

11/20/18 Traing

Clean and Jerk

45×2 55×2 65×2 75×2 85x2x4

Metcon:

3 rounds for time

20 Deadlift  with 85% Clean and jerk

20 Push-Ups

20 abmat sit-ups

Rest 3 minutes and Perform:

Assistance work:

6 Minute EMOM

Hang Power Clean x1-2 reps every minute (take 10-20 pounds off bar as needed)

 


11/15/18 Training

Snatch

50×1 60×1 70×1 80×1 90x1x4

Metcon:

3 rounds

Rest 3 minutes in between rounds

40 DB or KB Snatches 50/35

20 cal row

10 Tall Burpee box jump overs 30/24

*all out pace every round

 


11/14/18 Training

Gymnastics:

10 minute EMOM to complete the following reps of Pistols

100

80

60

40

 

*Break this up on the minute in any rep scheme you wish. However, whatever number you choose you also have to do the same number to Hollow Rocks in the minute.  EXP: 10 Pistols + 10 Hollow rocks on the minute for 10 minutes would get you to a 100.

Metcon:

6 rounds of:

Max Consecutive pull-ups

Rest 30 seconds

Max Consecutive Push-Ups with 2 second pause at top

Rest 30 seconds

Max KB Swings 53/35

Rest 2 minutes

 


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