WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8

Every 2 minutes for 32 minutes:

Rounds 1 – 4:

2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 5 – 8:

1 Power snatch (heavier) + 10 Handstand pushups + 5 Box jumps

Rounds 9 – 12:

1 Snatch + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 13 – 16:

1 Snatch ( heavier ) + 10 Handstand pushups + Box jumps

Who is this?

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5

  1. Every 30 seconds for 12 sets: 1 Power snatch

2. Every 40 seconds for 10 sets: 1 Snatch

3. Every 50 seconds for 8 sets: The right # of toes to bar

4. Every 60 seconds for 6 sets: The right # of Muscle ups

5. Every 70 seconds for 4 sets: 20 Lateral bar jumps

WOD Tuesday April 3rd

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk

1. Every 30 seconds for 5 minutes:

1 Hang Power Snatch (a weight you can hit every time and focus on speed)

*Rest 1 minute*

Every minute on the minute for 10 minutes:

1 Power Snatch (time to increase weight)

2. 4 Rounds For Time:

5 Hang Power Snatch

5 Overhead Squats

5 Bar Facing Burpees

*Try to do the Barbell stuff unbroken every Round*

WOD Wednesday March 14th

Warm up: Empty bar work

For 30 minutes ride the Air bike or row:

For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch

Second 6 minutes: 1 Power snatch a little heavier

Third 6 minutes: 1 Power clean

Fourth 6 minutes: 1 Power clean a little heavier

Fifth 6 minutes: 3 Pretty heavy deadlifts

You are rowing or biking at about a 70 – 75% effort the entire time

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WOD Wednesday March 7th

Warm up: Empty bar work / some running stuff

As many reps as possible in 6 minutes of: 115  / 83 lb Snatch ( any style)

Begin the 6 minutes with a 400 meter run

Rest 2 Minutes

As many reps as possible in 8 minutes of: 135  / 93 lb Snatch ( any style)

Begin the 8 minutes with a 800 meter run

Rest 2 Minutes

As many reps as possible in 10 minutes of: 155  / 103 lb Snatch ( any style)

Begin the 10 minutes with the havoc loop run

Rest 2 Minutes

2 minutes to establish a max snatch (any style)