Lift and Conditioning

Saturday’s WOD

In teams of 3 perform 6 rounds of:

  • 15 Calorie Row
  • 6 Clean & Jerks (50/40)
  • 5 Snatches (50/40)
  • 4 Thrusters (50/40)

For Time

…Rest 5 minutes, then…

As a team of 3, perform:

  • 300 Double Unders
  • 150 Sit-ups
  • 75 Ring Push-ups

Diane

Wednesday’s WOD

  1. Snatch
    EMOMx15
    1 Power Snatch + Squat Snatch + OHS
  2. Strength
    2×10 Front Squats
  3. Conditioning
    ” Diane”
    21-15-9
    Dead Lift 90/70
    HSPU

Karen

Tuesday’s WOD

  1. Barbell Conditioning
    “Big Clean Complex”
    6 sets of the following Complex :
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
    One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
    High Hang – Start with the bar at “the pockets.”
    Hang – Start with the bar just above the knee.
    Squat Clean – Start with the bar on the ground.
  1. Conditioning

“Karen”

Dead Box Toes

Monday’s WOD

  1. Strength
  • 4×5 OHS, with moderate load – nothing too heavy.
  1. Snatch
  • EMOMx10: 3 TnG Power Snatches at 60%
  1. Conditioning

5 RFT:

  • 6 Deads, 100/80
  • 9 Box Jumps, 30/24″
  • 12 TTB

Alternating

Saturday’s WOD

In teams of 2:

4 Rounds of:

  • 1000m Run
  • 50 Wall Ball 20/16
  • 6 Alternating Rope Climbs
  • 30 Alternating Box Jumps 30″

This workout begins with one team member completing an 1000 meter run while the second team member completes 50 Wall Ball shots. When the 1000 Run and Wall Ball Shots are completed, both athletes move on to the Rope Climb and Box Jump section. The climb and the Jumps must be done as a team and must be alternated between each member. For example, Athlete 1 does a rope climb, athlete 2 does the 2nd rope climbs, etc…. same for the box jumps. The 2nd Round begins with the athlete who did round 1’s wall ball shots to run 1000 meters while the other athlete does the 50 wall ball shots. Continue this pattern through rounds 3 and 4.

Partner switch on the minute

Saturday’s WOD

Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works at a time, switch every minute, on the minute.

  • 75 Pullups  ‘Rest’ = Bottom of Squat Hold
  • 75 Front Rack Lunges (40/30)  ‘Rest’ = Hollow Hold
  • 75 Power Cleans (40/30) ‘Rest’ = Active Shoulder Dead Hang
  • 75 Back Squats from ground (40/30) ‘Rest’ = Bottom of Push-up Hold (chest off the ground)
  • 6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)

Strength Gym Conditioning

Friday’s WOD 22.04.16

  1. Strength
    EMOMx10: 2 Cleans at 70%
  2. Gymnastics
    50 Strict C2B Pull ups for time
    goal is sub 5 mins. – 10min cap
  3. Conditioning
    AMRAP 12
    10 KBS, 32/24
    60 Double unders
    6 10m Shuttle sprints (every turn around counts as a rep)

Rest, then

Thursday’s WOD

1.Skills

  • Skin the cat
  • Front and Back levers

2. Conditioning
With a running clock
21-15-9:

  • Thrusters, 40/30
  • Box Jumps, 24/20

rest equal time, then…

21-15-9:

  • Calorie Row
  • Bar Facing Burpees