Workout of the Day (WOD)
September 25, 2014
Hi hang Power Snatch + Snatch: Work up to heavy set; then EMOMx6 @ 75%
"Diane" 21-15-9
Deadlift 225/155
Handstand push ups
September 24, 2014
Hi hang Power Cleans + Clean: Work up to heavy set; then EMOMx6 @ 75%
6 rounds of
200m run
20 pull ups
10 hang power cleans 155/105
September 23, 2014
3 position Snatch (hip,knee,floor): Work up to a heavy set; then EMOMx5 @ 75%
8 rounds of
1:00 ME wall balls
:40 ME box jumps step down
:20 rest
September 22, 2014
Paused Front Squats: Work up to a heavy triple
Every 2:00 for 7 rounds
50 DU
7 front squats 165/110
7 over the bar burpees
September 19, 2014
Snatch grip deadlift - build to a heavy set
EMOM x 6 min 5 snatch deadlift @90% of snatch
3:00 rounds, resting 1:00 between:
1 - 25 KBS, 15 Burpees, AMRAP KB Snatches
2 - 25 KBS, 15 Burpees, AMRAP KB Clean and Jerks
3 - 25 KBS, 15 Burpees, AMRAP KB Goblet Squats
Rest 5 minutes, then repeat once more.
Rx Weights - 53 / 35
September 18, 2014
3 Position clean - build to a heavy set
EMOM x6 min 2 power clean + 2 jerk @65% of heavy set
12-9-6
Front squats 135/95
Push jerks
400m run after each round
September 17, 2014
Power clean + 2 cleans, build up to a heavy set.
EMOM x6 minutes clean + front squat @ 65% of heavy set
"The Chief"
5 - 3:00 AMRAP (1:00 rest in between rounds)
5 Power cleans 135/95
6 Push ups
9 Air squats
September 16, 2014
Back squat: 60%x8, 65%x6, 70%x6 x2, 85%x2
100 double unders
21-15-9
Kettlebell swings 70/53
Burpees
100 double unders
September 15, 2014
Power Snatch plus 2 snatch: Build to a heavy set, then every :40 for 6 rounds power snatch + snatch @65% of heavy set
For time
1 mile run
50 wallballs
40 box jumps
30 burpees
20 power snatches 95/65
September 12, 2014
A) 20 mins to work up to a heavy clean, hang clean, jerk
B)10 rounds for time
3 power cleans @75%
10 over the bar burpee