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[-] WOD 021916

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[-] WOD 021914

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Weightlifting

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
“Bloodshot”
5 Rounds
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

 

[-] WOD 021913

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If you havent registered for the Open then do!  We will run the workouts on Fridays!

Weightlifting

Push Jerk (Work to a heavy 3 rep)

Metcon (Pulse Zone Yellow / Red)

“Squeaky Wheel”

RX
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (115/80)

RX+
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

 

[-] WOD 021912

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Weightlifting

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

Metcon (Pulse Zone Yellow / Red)

“Top Heavy”
RX
AMRAP 18:
9 Power Cleans (115/80)
12 Strict Dumbbell Press (35’s/25’s)
9 Front Squats (115/80)
12 Strict Pull-ups

RX+
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Dumbbell Press (50’s/35’s)
9 Front Squats (155/105)
12 Strict Pull-ups

 

[-] WOD 021911

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Weightlifting

Squat Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Metcon (Pulse Zone Yellow / Red)

Metcon (No Measure)
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 40′ Shuttle Runs

 

[-] WOD 021809

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Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
“Mumbo Jumbo”
RX
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
150/100 Calorie Bike
2 Rounds:
30 Deadlifts (115/80)
30 Hang Power Cleans (115/80)
30 Push Jerks (115/80)
150/100 Calorie Bike
1 Round:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

RX+
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
150/100 Calorie Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
150/100 Calorie Bike
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

 

[-] WOD 021908

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Weightlifting

Squat Snatch
Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

Metcon (Pulse Zone Yellow / Red)

“Twenty-Something”
RX
AMRAP 20:
30 Overhead Squats (75/55)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

RX+
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

 

[-] WOD 021905

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Metcon (Pulse Zone Yellow / Red)

A: “Dubble Bubble”
RX
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
10 Strict Pull-ups

RX+
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

B:  Stamina Conditioning (Extra Credit)
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups