Lumberjack 20

Thursday’s WOD

1.  ”Lumberjack 20″

  • 20 Deadlifts 100/70
  • Run 400m
  • 20 KB swings, 32/24
  • Run 400m
  • 20 Overhead Squats, 50/30
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B Pullups
  • Run 400m
  • 20 Box jumps, 24/20 – Games standards
  • Run 400m
  • 20 DB Squat Cleans, 45/30
  • Run 400m

Big Clean Complex

Wednesday’s WOD

1.  Clean and Jerk

  • Quickly work up to a single at 90%

2.  Front Squat 

  • Quickly work up to a single at 90%

3.  Bar MU

  • Accumulate 20 reps, not for time, in as many sets as needed. If you don’t have bar MU, work on your kipping chest to bar.

4. 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; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  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.

max Reps

Friday’s WOD

1.  Hang Squat Cleans

  • 3 set for max Reps

rest as needed between sets. 

2.  Power Snatch

  • 3 set for max Reps

rest as needed between sets.

3.  Handstand Push ups

  • 3 sets of HSPU for max reps,

rest as needed between sets.

4. 3RFT:

  • 10 KTB snatch
  • 200m run

Helen

Thursday’s WOD

1.  Front Squat

  • 5×5, across

2.  Bench Press

  • 5×5, across

3.  ”Helen”

3 RFT:

  • 400m run
  • 21 KBS, 53/35
  • 12 Pull ups

Marathon Tuesday

Tuesday’s WOD

1.  Snatch Complex Ladder

OTM work up to a max:

  • Power Snatch + Squat Snatch + OHS , no dropping between reps.

Men’s weights:  start with 40kg; increase 2.5kg every min

Women’s weights: start with 20kg; increase 2.5kg every min

2.  ”Marathon Tuesday”

5 RFT:

  • 4 Squat Clean and Jerks (60,40)
  • 15 Chest to Bar Pull-ups
  • 13 Burpee lateral jumps over barbell

After 5 rounds are complete:

  • 800m run

Your time is your total time for all 5 rounds plus the 800m sprint.