Latest WODs

12/5/18 Training

10 Minute EMOM

Choose your movement

Push-Ups x8

Ring Dips x6

Handstand Walk 1/2 or full length of rig

Metcon:

4×1 minute AMRAP at each movement with 2 minutes rest between sets

Toes To bar

Wall Balls 20/14

KB Swings 53/35

Row for calories

After last 2 minute perform:

Core:

Tabata Sit-ups


12/4/18 Training

Clean and Jerk

40×2 50×2 60×2 70×2 80x2x2

Conditioning:

16 Minute AMRAP

50 DB or KB Hang Clean and Jerk 50/35

40 Abmat Sit-ups

30 Box Jump Overs 24/20

20 Handstand Push-ups (plate standard)

Rest 3 minutes and perform:

Assistance Work

Single Leg RDL (use DB or KB from workout)

3×8-10 per Leg


12/3/18 Training

Snatch

40×2 50×2 60×2 70×2 80x2x2

Conditioning:

1 Snatch Complex 115/83(Power Snatch + Hang Power + Overhead Squat)

10 Double Unders

Rest :30

2 Snatch Complex

20 Double Unders

Rest 1:00

3 Snatch Complex

30 Doubles

Rest 1:30

4 Snatch Complex

40 Doubles

Rest 2 Minutes

5 Snatch Complex

50 Doubles

Rest 2:30

6 Snatch Complex

60 Doubles

*score is total time minus 7 minutes

Rest 3 minutes than Perform:

Assistance:

Snatch Grip RDL

4×8-10 reps


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