Category Archives: WOD

Jetlag

Competitors: TUESDAY 5×2 Split Jerk @ :20 interval, rest as needed between efforts 2. Spend 10m working up to a 2 rep max squat clean @ :20 interval WOD 10 Squat Cleans @ 165/110 rest :30 8 Squat Cleans @ 185/115 rest :30 6 Squat Cleans @ 205/125 rest :30 4 Squat Cleans @ 225/135 rest :30 2 Squat Cleans @ 245/145 rest for 2 full minutes then: 4M AMRAP Squat...
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Monday

Competitors: MONDAY Strength: Low Bar Back Squat, rest 2-3 minutes between sets. 3×5 @ 75% (keep percentage strict here) then 1×2 @ 85% 1×2 @ 87% 1×1 @ 90% 1×2 @ 90% 2a. 4xME strict deficit HSPU, rest :60 2b. 4×5 Weighted Pullups, increase as able, rest :60 WOD 5 rounds 3 squat snatch 155/105 10 bar facing burpees 12 minute time cap
 Athletes:
5 rounds 10 Front Squats (from floor) 10 bar facing...
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Sunday

Competitors: Spend 10m finding a heavy x2 Snatch Balance then 5×1 Snatch Pull to Hang Squat Snatch *this is done as 1 movement. Do the snatch pull then without another dip and drive do the hang snatch. Weight should be as heavy as possible but perfect form wise. WOD 12m AMRAP 4 Sandbag Getup @ 50% BW 6 CTB pullups 2 Push Jerk @...
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