Wednesday, 2-13-12
Strength/Skill – Power Clean – Find heavy single for WOD
A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS
B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Strength/Skill – Power Clean – Find heavy single for WOD
A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS
B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…
Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…
12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…
Strength/Skill – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…
E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…