Warm up: 3 rounds : 5 Front squats / 5 jerks / 5 hang power cleans Every 90 Seconds for 8 sets: 1 Clean + 1 Front squat + 2 jerks 2. Every 75 seconds for 6 sets: 1 Clean and jerk 3. Every 60 seconds for 4 sets: 1 Clean 4. For time: 500Continue reading “WOD Thursday February 18th”
Tag Archives: Clean and jerk
WOD Wednesday February 3rd
Warm up: 2 Rounds: 5 Hang power cleans / 5 Jerks / 5 Kang squats 30 Rounds for time: 1 Muscle up ( Strict ? ) 2 High box jumps 1 Power clean and jerk 2 High box jumps
WOD Wednesday January 6th
Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups 3 Rounds for time: 300 meter run 5 Power clean and jerks 200 meter run 5 Power cleans 100 meter run 10 Muscle ups *Increase load on the barbell every round
WOD Wednesday November 25th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row
WOD Wednesday September 2nd
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”
Partner WOD Saturday August 8th
I go you go you go for 8 Rounds: 1 Snatch or clean and jerk 100″ Sled drag or 10 Cal assault bike 1 Snatch or clean and jerk *Ascend in weight
WOD Wednesday August 5th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups For time: 200 Meter run 10 Toes to bar 5 Power clean & jerks @ a weight 200 Meter run 10 Toes to bar 4 Power clean & jerks @ a heavier weight than your first set 200 MeterContinue reading “WOD Wednesday August 5th”
WOD Friday Jully 24th
Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees
WOD Monday July 13th
Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts
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