Warm up # 8
Total this:
Clean and jerk
Overhead squat
Bench press
You get 3 attempts at each movement. the sum of your best attempt on each lift is your total.
WOD Friday January 27th
Warm up of your choice
“GI Jane”
100 burpee pullups for time
WOD Thursday January 26th
Warm up # 12
” Skeletor”
6 rounds for time of:
12 thrusters @ 115 lbs
12 Lateral barbell jumps (double count)
12 Sumo deadlift highpulls @115 lbs
12 Lateral barbell jumps (double count)
WOD Wednesday January 25th
Warm up: 100 meter bear crawl
1. Windmills: 5,5,5
2. Accumulate 3 minutes of a handstand hold, or 4 minutes of a pushup plank hold as quickly as possible.
3. 100 meter row intervals: row 5 intervals with 45 seconds of rest between efforts. Each interval should be a max effort.
WOD Tuesday January 24th
Warm up # 3
1. Weighted pullup: 3,3,3,3,3
2. 2 rounds for time of:
50 air squats
50 box jumps @ 20″
50 1 pood kettlebell swings
@ 7:40 - probably the funniest miss I have ever seen in weightlifting.
WOD Monday January 23rd
Warm up # 19
1. Overhead squat: 15,15,15
2. For time:
Complete 100 hand release clapping pushups
Every minute on the minute will begin with either 15 double unders or 10 sit ups
WOD Friday January 20th
Warm up of your choice
5 rounds for time of:
225 lb back squat x 8
Pullups x 12
WOD Thursday January 19th
Warm up # 22
1. Drop snatch or heaving snatch balance: find 1 rep max
2. Hang power snatch x 20
3. Hang snatch x 20
Use 70% of your 1 rep snatch max for both.
WOD Wednesday January 18th
Warm up # 11
1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets
2. Max reps kettlebell snatch in 5 minutes. Use 2 pood or lower.
3. Max reps 30″ box jumps in 3 minutes.
WOD Tuesday January 17th
Warm up # 9
1. Front squat: 5,5,5,5,5
2. Hang Power Clean x 20
3. Hang Clean x 20
Use 70% of your 1 rep max.
This is what it takes to get good at the olympic lifts guys. Years and years of dedication, lots of failures and missed reps, and the willingness to keep trying to get faster and stronger despite them. Don’t let the frustration of missing reps and not having perfect technique keep you from wanting to continue and improve. Today we will focus heavily on technique. There is no time element to this workout.
