Clean and jerk – Page 16

WOD Monday October 20th

Warm up # 1 1. Front squat: 4, 4, 4 (Use the same weight as last weeks sets of 3’s) Then a set of 10 @ 5 lbs more than your set of 10 last week 2. 10 Rounds for time of: 3 Burpees 1 Clean and jerk @ Body weight / 3/4 bodyweight

WOD Thursday September 18th

Warm up # 6 1. Within 20 minutes find a max for this complex: Power clean x 2 Hang Squat clean x 3 Front squat x 4 Jerk x 5 Hold on to the bar for the entire complex 2. For time: 30 Glute ham sit ups 3 Clean and jerks @ Heavy 30 PullupsContinue reading “WOD Thursday September 18th”

WOD Wednesday July 16th

Warm up # 6 Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk

WOD Wednesday July 9th

Warm up # 3 Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: 3 muscle ups ( strict if possible ) Rest 1 minute Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: Snatch x 2 Rest 1 minute Every minute on the minute forContinue reading “WOD Wednesday July 9th”

WOD Friday May 9th

Warm up # 6 1. Every 2 minutes for 20 minutes: 2 Power cleans, 1 Clean, 3 Jerks 2. For time: 20 burpees 400 meter run 20 burpees Still one of the best videos on the internet.

WOD Friday May 2nd

Warm up # 6 1. Havocomplex clean: 25 minutes to establish a max for the day 2. 200 meter row x 5 intervals – rest 1 minute between efforts

WOD Friday April 25th

Warm up of your choice For time: 1 Rope climb – If you can go legless… do it. 10 Power clean and jerks @ Heavy 1 Rope climb 9 Taters @ 1.5 / 1 pood 1 Rope climb 8 Ring hand-stand pushups 1 Rope climb 7 Pistols for each leg 1 Rope climb 6 BarContinue reading “WOD Friday April 25th”

WOD Thursday April 17th

Warm up: 10 burpees / 400 meter run / 10 burpees So,so sorry… As many rounds and reps as possible in 25 minutes of: 5 Wall climbs 10 Clean and jerks @ 135 / 93 ( power cleans okay) 15 Muscle ups 20 Parallette handstand pushups (kipping = scaling) 25 Kneeling squat jumps 30 CleansContinue reading “WOD Thursday April 17th”

WOD Tuesday March 25th

Warm up # 6 1. Clean and jerk: 1,1,1,1,1,1,1,1,1,1 2. 2 rounds for time of: 20 Burpees 20 Double leg mountain climbers

WOD Wednesday March 19th

Warm up # 4 For time: 40 Double unders 400 meter run 40 Glute ham sit ups 40 Power clean and jerks @ 115 / 83 lbs 400 meter run holding 45 / 25 lb plate 40 Pullups 40 Taters @ 1.5 / 1 pood 400 meter run 40 Double unders