3 sets increase pace per set 80%, 90%, 100%
– 400 m run
– 25 box jumps – SD 24/20”
– 12 DB snatches alternating (50-70/20-45)
– 50 DU
– 400 m row
rest 5-6 min
WOD
A1) Bench press cluster 1. 1. 1; R10S/30S
A2) Pendlay row 4-6 @20X1 x 4 sets; R2M
B) EMOM x 14 min
E: 4-7 kipping UB T2B
O: 12 heavy KB swings
C) EMOM x 10 min
E: 8-12 burpees
O: 12/10 cal row
*Compare to 1/9/15
A) EMOM x 5 min
– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)
B) 3 position snatch (high hang, above knee, floor); 1.1; R20S/3M
C) 1K row @ 2K row pace or 90%; R3M x 2-3 sets (same pace)
A) Front squat 1&¼ squats 6-8; R3M x 3 sets
B) EMOM x 10 min
– 1 hang squat clean (building from 60-85%)
C) EMOM x 14 min
E: 1 MU + 6-10 ring dips (sub 3 CTB pull-ups)
O: 6 no push burpee box jump – sd (24/20”)
3 sets increase pace per set 80%, 90%, 100%
– 400 m row
– 20 KB swings (UB/heavy)
– 15 burpees
– 40 DU
– 400 m run
rest 5-6 min
A) Power clean cluster TnG 1.1.1 x 3; R10S/3M
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20 sec for 4 min 73% of A
Advanced:
C1) Good mornings @30X1; 4-6; rest 30sec (perfect form)
C2) 8-12 strict T2B x 3; R30S
C3) 8-10 straight arm DB lat pulls x 3; R90S
Intermediate:
C1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
C2) 8-12 hanging knee to chest x 3; R30S
C3) 8-10 straight arm DB lat pulls x 3; R90S
Beginner:
C1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
C2) 15-20 reverse sit-ups x 3; R30S
C3) 8-10 straight arm DB lat pulls x 3; R90S
*Compare to 12/30/14
5 mins 90% effort
– Row 150m
– 25 DU
rest 5 mins
5 mins 90% effort
– row 150m
– 5 burpees over the erg
rest 5 mins
5 mins 90% effort
– 7 medball situps (20/14)
– 7 HR pushups
– 7 box step ups 24/20″
rest 5 mins
5 mins 90% effort (increase reps by 2 every round)
– 2 wall balls 20# 10′ target
– 2 pull-ups
A) Build to a heavy split jerk in 10 min off rack
+
For time:
– 15 hang power cleans 135/95
– 15 HR push ups
– 400 m run
– 12 hang power cleans
– 12 HR push ups
– 400 m run
– 9 hang power cleans
– 9 HR push ups
– 400 m run