Thursday, December 18, 2014

Thursday, December 18, 2014

Skill:

1) 5X1@80% Snatch from blocks (just above knee) – rest as 


needed

2) 5X1@80% Clean from blocks (just above knee) + Jerk –


 rest as needed


Power:

3X5 UB Snatches (full squat – from the floor) @ 65% (of max 


Snatch) – rest 90 sec.



Strength:



4X3@80% (of 3rm) Front Squats – rest 2:00




Conditioning:



3 rounds for time of:

9 Power Cleans 195/135#


21 Ring Push-Ups

Wednesday, December 17, 2014

Monday, December 15, 2014

Monday, December 15, 2014

4 rounds of 6 reps each. 


Diamond Push-Ups


Ring Dips


Wall Ball 20/14


KB Shoulder Press 53/35

Then: ME UB OHS 75/55



Athlete will have 3 minutes to complete each round. Score 


will be # of OHS. Rest one minute between each round.

Friday, December 12, 2014

Friday, December 12, 2014

Partner WOD

Relay style 1,2,3,4,5,6,7,8,9,10

Athletes will alternate rep scheme. (first athlete does 1 rep of each then second athlete does 1 of each. Then two of each and so on)

Rope Climb 15'/12'
Thruster 115/75
Burpee 
Med Ball Passing Sit-Up 20/14
Leap Frog 15m
Goblet Squat 2Pood/1.5 Pood

Wednesday, December 10, 2014

Monday, December 8, 2014

Monday, December 8, 2014

1RFT

30 Reps of:

95/65

Deadlift
Hang Power Clean 
Front Squat
S2O

20Reps of:

115/75

Deadlift
Hang Power Clean 
Front Squat
S2O

10 Reps of:

135/95

Deadlift
Hang Power Clean 
Front Squat
S2O