Thursday, April 30, 2015

Power Snatch (emom 10 min 3 T&G Power Snatches Begin at 60% )
Clean and Jerk (emom 10min 2 T&G Power Clean & Push Jerks 60% &up)
Front Squat (4X10 Front Squats)
Muscle-ups (4X2 Strict MU + ME Kipping MU – rest 2:00)
Metcon (Time)
4 rounds for time of:

10 Power Snatches 155/105#
150′ Shuttle Run (50′ sections)
30 Pistols (alternating)
150′ Shuttle Run (50′ sections)

Tuesday, April 28, 2015

Clean (5X3 Clean from blocks (just above knee))
JERK (5X3 Jerk from blocks/rack)
split, push, etc
tempo ring dips (4X5 Tempo Ring Dips\+ ME Kipping)
3 counts down, in bottom, up, and at lockout
Behind The Neck Jerk (4X5 Jerk Grip BTN Push Press)
Metcon (Time)
50 Double-Unders
50′ OH DB Walking Lunges 50/30# (each hand)
25 TTB
100 Double-Unders
25 TTB
50′ OH DB Walking Lunges 50/30# (each hand)
100 Double-Unders

Friday, April 24, 2015

Snatch (15:00 to establish a 1RM Snatch.)
Clean and Jerk (15:00 to establish a 1RM Clean & Jerk.)
Metcon (Time)
20 Muscle Ups or 3 pull ups/ 3 ring dips
30 Thrusters 135/95#
40 Hang Power Cleans 135/95#
aerodyne 1600 Meters

Friday, April 17, 2015

Snatch ( 15:00 to establish a 1RM Snatch)
Clean and Jerk (15:00 to establish a 1RM Clean & Jerk.)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Tuesday, April 14, 2015

Clean (Clean from blocks (just above knee))
Split Jerk ( from blocks or rack)
tempo ring dips (4x5 + ME Kipping Ring Dips)
3 counts down, in bottom, up, and at lockout
Push Press (4X5 Jerk Grip BTN Push Press)
Metcon (Time)
7 rounds of:

200m Run (absolutely all out effort)
1 Legless Rope Climb 15′
7 Hang Power Snatches 135/95#

Friday, April 10, 2015

Power Snatch (10:00 to establish a 1RM)
power clean and push jerk (10:00 to establish a 1RM)
Handstand Walk (4X1:00 ME HS Walk)
DIP SQUAT (4X5 Dip Squats @ 120% (or more) of 1RM Jerk)
Metcon (Time)
21-15-9 of:

Thusters 135/95#
C2B Pullups

Thursday, April 9, 2015

3 position SNATCH (7x1)
power position, hang, floor
Paused Front Squat (3 count pause in rock bottom)
tempo ring dips (4X10)
3 counts down, in bottom, up, and at lockout
Metcon (Time)
For time:

aerodyne bike 1 mile
30 Muscle-Ups
(3 pull ups and 3 dips = 1 MU)
aerodyne bike 1 mile

Tuesday, April 7, 2015

Snatch (5X1– work to a max for the day, rest as needed)
Clean and Jerk (5X1– work to a max for the day, rest as needed)
Front Squat (5X3– work to a 3rm, rest as needed)
Diane (Time)
21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

Monday, April 6, 2015

Power Snatch (10:00 to establish a 1RM)
power clean and push jerk (10:00 to establish a 1RM)
Handstand Walk (4X1:00 ME)
DIP SQUAT (@ 120% (or more) of 1RM Jerk)
Metcon (Time)
150 Burpees for time

Friday, April 3, 2015

JESUS (Time)
14 Rounds for time w/ 95lbs Barbell (65lbs for women)

10 Deadlifts
10 Squat cleans
10 Push Press

50 ft of Walking Lunges with barbell on back.
Walk back to start point.
At no point does the barbell touch the ground until rounds 3, 7, and 9.

Round 3, 7, & 9 – 7 Turkish Get Up 1.5 Pood

The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.

Thursday, April 2, 2015

Snatch (From Blocks (just above knee))
Clean (From Blocks (just above knee))
Split Jerk ( From Blocks (or rack))
First  pull ( Clean First Pull (3 count pause at knee) @ 110%)
Chest-To-Bar Pull-ups (C2B Pullups (do not rip))
Helen (Time)
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups