wod

4:30pm Crew

---

Wednesday September 12th

Strength: Snatch + 2 Overhead Squats

• Every 2 minutes for 20 minutes; increasing weight

• Flex athletes MAY clean/jerk weight into place.

WOD:  Work/Rest

• 0:00 – 2:00:

  • 27/23 calorie row

  • 6 burpees

  • Max cleans (Rx+ 185/125, Rx 135/95)

• 2:00 – 4:00

  • REST

• 4:00 – 6:00

  • 27/23 calorie row

  • 6 burpees

  • Max cleans

• 6:00 – 8:00

  • REST

• 8:00 – 10:00

  • 27/23 calorie row

  • 6 burpees

  • Max cleans

 

Nick

---

Monday September 10th

Strength: Power Clean + Hang Clean + Jerk

• Every 2 minutes for 12 minutes; increasing weight

• **Flex Athletes! Plan accordingly, if you are not working out on Wednesday and are performing the OHS, complete Wednesday’s training:

  • Every 2 minutes for 20 minutes: Snatch + 2 OHS

    • Increasing weight

    • Flex athletes MAY clean/jerk weight

WOD:  AMRAP x 14 minutes

• 21 KB swing (Rx+ 53/35, RX 35/26)

• 12 Toes to bar (RX+ T2B, RX Knees to chest)

• 21 Air Squats

• 12 Pull Ups (Rx+ Pull Ups, Rx Ring Rows)

 

Anthony

---

Friday September 7th

Strength: Back Squat

• 5 sets x 5 reps

WOD:  12/23/15

• Complete the following for time:

  • 30 Box Jump Overs (24/20″)

  • 12 Power Snatch (135/95lbs)

  • 24 Burpees

  • 12 Power Snatch (135/95lbs)

  • 24 Burpees

  • 12 Power Snatch (135/95lbs)

  • 30 Box Jump Overs (24/20″)

 

John

---

Thursday September 6th

Strength: Single Arm KB High Pull 4 sets x 6-8 reps Kneeling KB bottom up Strict Press 4 sets x 6-8 reps

WOD:   Complete 3 rounds for time: 30 KB Snatch (53/35, 35/26) 50 Double Unders 20 Single Arm KB Overhead Walking Lunge