Warmup: ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups, 15 clean pulls, 15 front squats with PVC WOD: “Elizabeth” For time 21-15-9 Squat Clean (135/95#) Ring dips Then 100 ski abs 50 V-ups 25 GHD sit ups Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 2 minute jump rope, 25 sit-ups, 10 clean pulls, 10 power cleans, 10 front squats, 10 squat cleans, Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. more »
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, Snatch Pulls, Snatch balance, Overhead Squat Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: Find new 1 RM – 1/1/1/1/1 WOD: 15 min AMRAP 6 Squat Cleans (125/85#) 12 GHD situps 250m Sprint Row
CONTINUE READINGWarmup: ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength: Clean + Jerk, Find new 1 RM for each lift Warmup: 5/5/3 @ 40/50/60% Find new 1 Rep Max – 1/1/1/1/1 WOD: AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 GHD more »
CONTINUE READINGWarmup: ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups, 15 clean pulls, 15 front squats with PVC WOD: “Elizabeth” For time 21-15-9 Squat Clean (135/95#) Ring dips Work on skills in remaining time. Cooldown: 50 V-ups, roll out and stretch
CONTINUE READINGWarmup: ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength: Clean + Jerk, Find new 1 RM for each lift Warmup, then 5/5/3/1/1/1/1/1 WOD: AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 Pullups 24 Double Unders Cooldown: 3 sets of 15 more »
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