Results For Category: "WOD"
14.2
Workout 14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
CJ EMOM, 5 minute amrap
1. Power Clean and Jerk- 5×1 @ 80%
2. EMOM for 8 minutes: 1 every 10 seconds @ 60%
Power Clean and Jerk 1.1.1
3. AMRAP in 5 Minutes of:
10 Lateral BB jumps
10 Pushups
5 T2B
Bench Press, Wallballs, Burpees
Bench Press- 3,3,3,3,3
Then
EMOM for 15 minutes:
5 WallBalls
4 Burpees
3 WallBalls
2 Burpees
1 WallBall
Scale will be to drop the first round off as needed to continue.
Complex and DT
5 Sets- Power Clean+Hang Clean+Jerk+Jerk
Then
“DT”
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time
Classes Monday
No 6a tomorrow. We will evaluate the rest of the day tomorrow morning.
Back Squat, Row and Thruster
Back Squat- 5×5
Then
Row 500m
30 Thruster 115#/75#
SPRINT!!!
Hammer
“Hammer”
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
Each Round for time
14.1/11.1
Workout 14.1
10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.
Then
Every 2 minutes on the minute for 20 minutes:
20 Box Jumps 20/24″
20 KB Swings 2/1.5 pood
(Note time each round)
Power Clean and Strict WOD
1. Power Clean+Hang Power Clean- EMOM for 12 minutes
2.
AMRAP in 12 minutes:
3 Strict Pullups
3 Strict T2B
3 Strict HSPU