Thursday, 1/23/14
Strength/Skill:
Power Clean – 70%x1x3
Hang Clean – 75%x2x2
Clean – 80%x2x2, 85%x2x2
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell thrusters 45/35
12 Box Jumps 24/20
Strength/Skill:
Power Clean – 70%x1x3
Hang Clean – 75%x2x2
Clean – 80%x2x2, 85%x2x2
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell thrusters 45/35
12 Box Jumps 24/20
Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9
Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*
2016 Granite Games Qualifier 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs) Strength/Skill: 5X3 Split jerk
Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu
For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…