WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs

 

WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

2. 10 Rounds for time of:

4 Handstand Pushups

8 Situps

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work

  1. Find max weight on the “Bear Complex”

Without stopping or dropping the bar, complete the following sequence, Seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

2. Every minute on the minute for 16 minutes:

Odds: 15 seconds all out air bike

Evens: 1 Power clean + 2 jerks

WOD Tuesday June 26th

Warm up: Jerk technique practice

  1. Power clean + jerk pyramid

Partner up with someone:

Start with a weight that is fairly challenging and do 1 power clean + 5 jerks

Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasing your reps back up to 5.

Example: 115 x 5 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1 / 145 x 2 / 135 x 3 / 125 x 4 / 115 x 5

This pyramid will be done twice, you will have 30 minutes to complete 2 sets per partner.

2. For time:

20 Pullups

40 Wallballs

20 Pullups

WOD Wednesday June 20th

Warm up: Empty bar work

Every 20 seconds for 10 sets: 1 Power clean

Rest 1 minute add some weight

Every 30 seconds for 10 sets: 1 Power clean

Rest 1 minute add some weight

Every 40 seconds for 10 sets: 1 Power clean and jerk

Rest 1 minute add some weight

Every 50 seconds for 10 sets: 1 Power clean and jerk

Rest 1 minute add some weight

Every 60 seconds for 10 sets: 1 Clean and jerk

Rest 2 minutes

1 mile run for time