WOD 12/27

Max Effort Lower Bodyvalsilydeficitdeadlifts

Sumo Deadlift : 1 Rep Max

Snatch Grip Deadlift 3×10

Then:

Power Elizabeth

21-15-9 reps of:
Power Cleans 135/95
Ring Dips
Buyout
Deficit liftoffs with snatch grip 5×20
WOD

WOD 12/26

Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM

Then:

Jeremy

21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees
Buyout
Kettlebell Russian Twist 100
WOD

WOD 12/24

EMOM 10 Minutes 2 Power Clean 70% 1RM

Then

Mini DT

5 rounds for time of:

9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)

Buyout

3×20 Deficit liftoffs with snatch grip

 

WOD

WOD 12/23

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM
Dynamic Effort Band Conventional Deadlift 7×1 at 50% 1RM

Then:

3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

WOD

WOD 12/20

Max Effort Upper Bodydimitry klokov and andrea ager

Seated Shoulder Press : 1 Rep Max

Bench Press 3×10

Then:

20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

Buyout

Triceps press 4×15

WOD

Тренировка дня 12/18

Максимальных усилий Нижняя часть тела

Становая тяга: 1 ПМ

Тогда:

21-15-9-6 повторений, на время:

Гребной винт, 95/65 фунта
Колени до локтя

Выкуп

Прямо ноги сумо тяга

20-20-20-20

 

WOD

WOD 12/17

High Hang Power Snatch 4×4 at 70% 1RM Hang Power Clean & Jerk 4×4 at 70% 1RM Every missed lift in the skill sections owes the trainer 10 burpees after the lifts and before the WOD.  Als0 70% is 70%. Then: Every 1 min for 10 mins do: 5 Squat Cleans, 165/105 lbs 10 Burpees…

WOD

WOD 12/14

Snatch Technique Practice Every 1 min for 10 mins: 3 Squat Snatches, 60% 1RM Stay at 60% and work for perfect movement.  A 10 burpee penalty for each missed rep will be assessed after the completion of the 10th set. If you miss strength movements more than a few times a month please read this…

WOD