Wendler Cycle Week 2 Back Squat 3 x 70% 3 x 80% 3 x 90% Then: 7 Rounds for time of: 200 Meters 10 Knee to Elbows Buyout Straight leg ghd 4×20 Hollow Body holds in plank position Do 4 sets of max effort holding a true hollow body position. This is the best example…
Team Lumberjack 20 Perform in teams of two for time where both athletes complete the run but share the other tasks. 20 Deadlifts 275/185 lbs Run 400 m 20 American Kettlebell Swings 32/24 Run 400 m 20 Overhead Squats 115/85 lbs Run 400 m 20 Burpees Run 400 m 20 Pull Up (Chest To Bar)s Run…
STRENGTH/SKILL: Deadlift Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% For these deadlifts, you should be using a standard grip (pronated… both palms facing back toward you) because this grips translates to all other barbell movements, pull-up bar movements, etc. The alternating powerlifting grip only translates to one thing: deadlifting with…
STRENGTH/SKILL:
EMOM for 10 Minutes:
Clean Pull with Shrug @100%
METCON:
4RFT:
5 Hang Cleans 185/125
15 burpees
Rest for 1 minute
BUYOUT:
4×10 Deficit Deadlifts with Clean Grip
Use 45lbs plates as your platform for the deficit height
STRENGTH/SKILL: Bench Press Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% METCON: 2 RFT: 9 Strict Ring Pull-Ups 25 Toes to Bars 25 Wall Balls 20lbs/14lbs (If scaling, use a bar instead of rings for the pull ups. BANDED PULL-UPS MUST BE STRICT. THERE IS NO KIPPING ON BANDED PULL-UPS) BUYOUT:…
STRENGTH/SKILL:
EMOM for 10 Minutes:
Snatch Pull @100%
Here is Mike Bledsoe of Barbell Shrugged demonstrating the snatch pull with good form
METCON:
4 RFT:
Run 400m
15 Chest to Bar Pull Ups
15 Burpees
BUYOUT:
4×10 Deficit Snatch Deadlifts
(for the deficit, stand on 45lbs plates)
STRENGTH/SKILL:
Squat (High Bar)
Set 1: 5 @65%
Set 2: 5 @75%
Set 3: 5 @85%
METCON:
Diane
21-15-9
Deadlifts 225/155
Handstand Pushups
BUYOUT:
4×20 Straight Leg GHD
4×20 GHD Situps
STRENGTH/SKILL:
Press
Set 1: 5 @40%
Set 2: 5 @50%
Set 3: 5 @60%
The Blame Ashley Team WOD
In teams of 2
Run 400
100 Pullups
200 Pushups
300 Situps
400 Squats
Run 400 Meters
BUYOUT:
2 x 400 Meter Tire Drag
STRENGTH/SKILL: Deadlifts Set 1: 5 @40% Set 2: 5 @50% Set 3: 5 @60% MAIN WOD: Do 5 Cycles of The Chief with 1 minute of rest bewteen each cycle The Chief: 3 Minute AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Air Squats BUYOUT: 100 Sit Ups 100 Banded Good Mornings The Story…
STRENGTH/SKILL: Take 15 Minutes to perform 10 sets of 3 squat snatches @50% MAIN WOD: Jeremy 21-15-9 Overhead Squats 95/65 Burpees BUYOUT: 4×1 minute Handstand Holds Wodfather says, “Do them facing the wall or freestanding only.” The Story of Jeremy: On July 6, 2006 3-year-old Jeremy Blonlasz died of an accidental drowning on Ripley Pond…
