Strength 3 rep max OHS Benchmark – “Fran” 21-15-9 Thruster Pull Up
Workout of the Day
WOD 2/17/16
BBG Every 2:00 for 12:00 (7 total sets): 1 Power Clean + 1 Push Jerk + 1 T&G Clean (full) + 1 Jerk Begin between 60-70% of 1rm Power Clean and work to a max for the complex. Conditioning… Read more »
WOD 2/16/16
BBG Every 1:30 for 9:00 (7 total sets) of: 1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat) – begin @ 60-70% of 1rm Power Snatch and work to a max for the complex Conditioning 5… Read more »
WOD 2/15/16
Strength 15:00 to establish a 3rm Front Squat. Conditioning 10:00 AMRAP of: 7 Power Snatches 125/85# 14 HSPU
WOD 2/12/16
BBG 7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS – work to a max for the complex, rest 2:00 Conditioning 4 rounds of: (25:00 cut) 21 Row for Calories 14 Thrusters 115/75# 7/5 Muscle-Ups Rest 1:30
WOD 2/11/16
Strength Death by front squat @ 70% 1RM, from the ground Minute 1 = 1 front squat, minute 2 = 2 front squat, and so on until you cannot complete all in a minute. Conditioning For time: 100 double-unders… Read more »
WOD 2/10/16
BBG Every 2:00 for 12:00 (7 total sets): 1 Power Clean + 1 Push Jerk + 1 T&G Clean (full) + 1 Jerk Begin between 60-70% of 1rm Power Clean and work to a max for the complex. Conditioning… Read more »
WOD 2/9/16
BBG Every 1:30 for 9:00 (7 total sets) of: 1 Power Snatch + 3 OHS + 1 T&G Snatch (full squat) – begin @ 60-70% of 1rm Power Snatch and work to a max for the complex Conditioning 7 rounds… Read more »
WOD 2/8/16
BBG 1) 5X1 Snatch @ 80% – rest as needed 2) 5X1 Clean & Jerk @ 80% – rest as needed Conditioning “Strict Diane” 21-15-9 of: Deadlifts 225/155# Strict HSPU
WOD 2/6/16
BBG 5X3 T&G Power Cleans + 5 Jerks (any style) @ 80% of max for the complex – rest 2:00 Conditioning 14:00 AMRAP of: 50 Double-Unders 40 Calorie Row 50 Double-Unders 30 Clean & Jerks (anyhow) 135/95# 50 Double-Unders 20… Read more »
