Jackie

Thursday’s WOD

1.  “Jackie”

For time:

  • 1000 meter Row
  • 50 Thruster, 45 pound
  • 30 Pull-ups

2.  Back squat

EMOM for 7min increasing 10kg per min

  • 3 Back squats 50/30 starting weight

3.  For time:

30 Burpee muscle-ups – bar or ring whatever makes you happy – if you don’t have MU, do  burpee pull ups.

Rest 5min

Wednesday’s WOD

1. Strength 

  • 5 x 5 DB Overhead Squat – climbing

1.  5 RFT: 

  • 5 Power Cleans, 60/40
  • 5 Bench, BW

Rest 5min

2.   2 RFT: 

  • 25 TTB
  • 1 lap Handstand Walk – if you don’t have handstand walk, hold 2 dumbbells (heavy) overhead while somebody else is doing the walk or for 1min.

 

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