WOD – 020816

1. 3 x 3 :

  • muscle clean
  • clean drop (full)
  • hang power clean
  • clean drop (full)
  • hang squat clean
  • stretch

2. barbell complex: build to a difficult set of :  (20-min)

  • 2 hang cleans (any variation) + 1 front squat w/ pause at bottom

15-min amrap

  • 5 hang cleans (135/95)
  • 10 box jumps
  • 15 wall ball (20/14)

WOD – 020616

1. 2 x 10  : back squat + stretch

2. back squat :

  • 5 – 5 – 5  @ 90 – 95%
  • 3 – 3 – 3 @ 95 – 100%

for time (6-min)

  • row 500
  • 50 wall ball (20/14)

cash out??

WOD – 020516

1. 2 x 3 :

  • muscle clean
  • clean drop (1/4)
  • hang power clean
  • clean drop (1/2)
  • power clean
  • stretch

2. complete the following warm up : (12-min)

  • 3 x 5 : power clean
  • 3 x 5 : chest to bar
  • 250 m row

 

  • 5-min amrap burpee box jumps
    • 5-min rest
  • 4-min amrap chest to bar
    • 4-min rest
  • 3- min amrap power cleans (135/95)
    • 3-min rest
  • 2-min amrap chest to bar
    • 2-min rest
  • 1-min amrap burpee box jumps
    • 1-min rest

WOD – 020416

1.  2 sets :

  • 10 passthroughs
  • 10 ohs
  • 10 push ups
  • foam roll stretch (lower/mid back)
  • dynamic stretch

12-min amrap

 

  • 20 kb swings (24/16)
  • 15 box jump overs
  • 20 sit ups

Mobility Cool Down (2-min holds)

  • standing straddle
  • dragon pose (each side)
  • pigeon (each side)
  • seated straddle

 

WOD – 020316

1. 2 sets :

  • 10 deadlift
  • 10 pike push ups
  • 10 groiners
  • stretch

2. deadlift : 5rm

  • do NOT go for a 1 rep max
  • practice HSPU progressions between sets

for time (16-min)

  • 30 deadlift (185/125)
  • 15 hspu
  • 20 deadlift
  • 10 hspu
  • 10 deadlift
  • 5 hspu

*if your able to do hspu, add deficit*

 

WOD – 020216

1. 2 x 10 : (off rack)

  • front squat + stretch

2. front squat

  • 5 – 5 – 5 @ 90-95% of 5rm
  • 3 – 3 – 3 @ 95-100% of 5rm

2 rounds 

  • 2-min amrap front squat (135/95)
    • 1-min rest
  • 2-min amrap burpees
    • 1-min rest
  • 2-min amrap wall ball (20/14)
    • 1-min rest

 

WOD – 020116

1. 3×5:

  • Shoulder Press
  • Push Press
  • Stretch

2. Push Press

8-6-4-2-2-2

For Time (15 Min)

15-12-9-6-3

  • T2B
  • Push Press (115/75)
  • Box Jump (30/24)

WOD – 013016

1. 2 sets (across gym)

  • walking lunge
  • spiderman crawl
  • inchworm

2. complete the following:

  • practice kipping
  • 5 x 5 : weighted/strict pull ups
  • 3 x 5 : db snatch (each arm) determine weight for wod

For time w/ a partner

8-min at each station to complete :

  1. row 2000 M
  2. 100 pull ups
  3. 100 db snatch (do NOT drop db)

 

WOD – 012916

1. 2 x 5 :

  • power clean
  • front squat
  • push jerk
  • back squat
  • behind neck push jerk
  • stretch

2. back squat :

  • 5 – 5 – 5 @ 85-90% of 5rm
  • 3 – 3 – 3 @ 90-95% of 5rm

for time (18-min)

15 bear complexes Press (135/95)