WOD 04/05/17

HEAVY

“BIG CLEAN COMPLEX”

HIP + HANG + FLOOR SQUAT CLEAN + PUSH PRESS

HIP + HANG + FLOOR SQUAT CLEAN + PUSH JERK

HIP + HANG + FLOOR SQUAT CLEAN + SPLIT JERK

*THIS IS 1 REP OF COMPLEX

PERFORM 6 SET X 1 REP

INCREASE WEIGTH EACH SET

WOD

LADDER 2 – 4 – 6 – 8 – 10 -…

12′ AMRAP

2 X KB FRONT SQUAT @ 24/16

STRICT CHIN UP

 

WOD 03/05/17

HEVAY

EVERY 2′ FOR 10′ PERFORM

1 ROUND OF “DT” @ 70/50

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

WOD

7′ TIME CAP

100 BURPEES

REST 3′

FOR TIME

75 TOES TO BAR

WOD 02/05/17

HEAVY

EMOTM 10′

ODD: 8/15 KIP HSPU

EVEN: 8/15 KIP PULL UP

WOD

3 ROUNDS

21 WALL BALL @ 9/6

15 BOX JUMP OVER @ 24″/20″

9 FRONT SQUAT @ 70/45

WOD 27/04/17

HEAVY

MILITARY PRESS

3 X 5 REPS @ 85% 1RM

ACTIVE REST: 20 HOLLOW SIT UP

WOD

EVERY 4′ PERFORM

25 BURPEES

1 ROUND OF “DT” @    RX:  70/45    SCALED: 50/30

*EVERY ROUND INCREASE    RX:  +5 KG   SCALED: +3 KG

 

DT:

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

WOD 24/04/17

HEAVY

BACK SQUAT

5 SET X 3 REPS @ 85% 1RM

WOD

5 INTERVAL OF

AMRAP 2′

9 THRUSTER @ 40/30

9 PULL UP

REST 2′ BETWEEN

WOD 21/04/17

HEAVY

EMOTM 10′

5 THRUSTER @ 70% 1RM

WOD

FOR TIME:

21 – 15 – 9

HSPU

TOES TO BAR

WOD 20/04/17

HEAVY

15′ TO FIND MAX IN THIS SNATCH COMPLEX:

1 HIP SQUAT SNATCH

1 HIGH HANG SQUAT SNATCH

1 SQUAT SNATCH FROM THE FLOOR

WOD

TIME CAP 20′

BUY IN: 400MT RUN

2 ROUNDS FOR TIME

30 DEADLIFT @ 80/50

30 RING PUSH UP

30 LATERAL BURPEES

30 PARALLELETS PUSH UP

WOD 19/04/17

HEAVY

AMRAP 12′

1 STRICT CHEST TO BAR

3 STRICT PULL UP

5 KIP PULL UP

7 BUTTERFLY PULL UP

WOD

FOR TIME

21 BOX JUMP OVER @ 24″/20″

15 S2OH @ 70/45

10 LOUNGES @ 70/45

9 BAR MU

10 LOUNGES @ 70/45

15 S2OH @ 70/45

21 BOX JUMP OVER @ 24″/20″

WOD 18/04/17

HEAVY

BARBELL CYCLING

5 ROUNDS EVERY 2 MIN

PERFORM 12 UNBROKEN REPS OF

HANG POWER CLEAN + POWER JERK

*LOAD WEIGHT EVERY SET!

WOD

FROM 00′:00″ TO 03′:00″

400MT RUN

FROM 03′:00″ TO 06′:00″

3 ROUNDS OF CINDY

5 PULL UP

10 PUSH UP

15 AIR SQUAT

FROM 06′:00″  FOR TIME:

60 DOUBLE UNDER

50 WALL BALL @ 9/6

40 DOUBLE UNDER

30 AM. SWING @ 32/24

WOD 13/04/17

HEAVY

FIND IN 10′ A DAILY MAX IN THIS COMPLEX

1 HANG SQUAT CLEAN

2 FRONT RACK LOUNGES ALT.

3 JERK

WOD

TEAM OF 2 ( M + M, F + F )

 

AMRAP 20′

200 MT RUN ( P1 + P2 with MEDBALL @ 9/6 )

P1 perform:

15 WALL BALL @ 9/6

15 AM. SWING @ 32/24

THEN SWITCH