Latest WODs

1/18/19 Training

Snatch Work:

3×3 Muscle Snatch, increasing weight each set

3×3 Power Snatch, increasing weight each set

Then

5 sets of

1 Power Snatch

1 Squat Snatch

Staying at the same weight for all 5 sets

Metcon:

Death by Thruster:

Min 1 – 1 Thruster

Min 2 – 2 Thrusters

Min 3 – 3 Thrusters, etc. until failure

(95/63)

 


1/16/19 Training

4 Min AMRAP

250M Row

20 TTB

Max Pistols in time remaining

 

Rest 4 Min

 

4 Min AMRAP

250M Row

20 Deadlifts (225/155)

Max Pull-ups in time remaining

 

Rest 4 Min

 

4 Min AMRAP

250M Row

20 TTB

Max Pistols in time remaining

 

Rest 4 Min

 

4 Min AMRAP

250M Row

20 Deadlifts (225/155)

Max Pull-ups in time remaining

 


1/15/19 Training

Clean Complex:

Clean High Pull,

Hang Power,

Power Clean,

Push Press,

Push Jerk

 

1 set @50%

1 set @60%

2 sets @65%

2 @ 70%

2 @ 75%

(Take % from 1RM Clean and Jerk)

Conditioning:

E2MOMx10 Rounds (20 Mins):

15 Burpees

3 Push Jerks (from floor) (175/123)

 


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