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In Sickness

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Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: 5 reps @ 85%

Lift every 4 minutes.

WOD: Conditioning
16 Min AMRAP of

8 Dips
10 Push Press (95/65#)
12 Weighted Step Ups (24/20′) – weight in back rack

Goal: 6+ Rds

Finish: Mobility
Now that you’re warm it’s time for recovery

Death by Power Clean

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Skill/Strength: Strength
Push Jerk for load:
#1: 7 reps
#2: 5 reps
#3: 3 reps

Lift every 4 minutes.

WOD: Conditioning
Power Clean (155/110)
15 Minutes
Perform 1 rep the first minute, 2 the second… until you can no longer complete the reps within time

If you are able to perform all 120 reps, go up in weight next time.
If you are not able to perform all 120 reps, perform 3-5 reps for the remainder of time

Finish: Gymnastics
5 Min EMOM
5-7 Strict Ring Dips

Helen

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Skill/Strength: Strength
Shoulder Press for load:
#1: 5 reps @ 72.5%
#2: 5 reps @ 77.5%
#3: 5 reps @ 82.5%

WOD: Conditioning
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

Time Cap: 15 Min

Finish: Intensity
4 Min AMRAP:
500m Row
Max Thrusters (75/55#)

Hang Clean

By: 0

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 72.5%
#2: 5 reps @ 77.5%
#3: 5 reps @ 82.5%

Lift every 4 minutes

WOD: Olympic Weightlifting
Hang Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps

Finish: Gymnastics
2x Max Handstand Hold