WOD 5/31/14
Push Press : 3 Rep Max
DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
WOD 5/30/14
Max Effort Lower Body Back Squat (High Bar) : 3 Rep Max Complete as many rounds as possible in 10 mins of: 20 Kettlebell Snatches, 24/16 kg 20 Weighted Box Step-ups, 24/16 kg 20 Handstand Shoulder Touches* * If you can Handstand Walk, complete a 40′ Handstand Walk instead Buyout Handstand Holds 4x 1 minute. Try…
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WOD 5/29/14
Every minute on the minute for 10 mins:
3 Snatch Pulls, 100% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
Buyout
3×10 Deficit Snatch Lift offs
WOD 5/28/14
Bench Press 5-5-5-5-5
Then:
Squatting Grace
30 Squat Clean & Jerks 135 lbs
Buyout
4×12 Tate Presses
100 Tricep banded tricep push downs
WOD 5/27/14
Back Squat (High Bar) 8-8-8-8-8 Use heaviest weight possible for each set Dynamic Effort Deadlift Band Deadlift 6×3 at 50% 1RM Then: Complete as many rounds as possible in 10 mins of: 6 Pistols 6 Knees To Elbows 9 Kettlebell Swing (Russian)s, use heaviest bell you can swing higher than your belt buckle. Buyout 3×20 Romanian…
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WOD 5/24/14
Jackie
For time: Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
50 Thrusters, 45/35 lbs
30 Pull-ups
Buyout
3×200 meter tire drags
WOD 5/23/14
Back Squat 1rm Max Effort
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
Levers from ground
WOD 5/22/14
Every 1 min for 10 mins: 3 Clean Pulls, 90% 1RM Use 90% of Clean weight and work to keep the bar straight through the pop and shrug. Then: 5 rounds for time of: 10 Power Snatches, 115/85 lbs Run, 200 m Buyout Handstand Shifts. Start with face to wall then shift weight. Once you…
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WOD 5/21/14
Back Squat (High Bar) 5×1 at 80% 1RM Our one rep max is on Friday so 80% means 80% of what your max WAS going into the cycle not what you believe it to be now. And yes I realize some of you last Friday did sets of 3 with more than your old max.…
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