02.20.17
Snatch EMOMx10 Full (squat) snatch Increasing weight Score is heaviest successful lift Metcon 21-15-9 Thrusters (95/65) Pull-ups Calorie Row RX+: Chest-to-bar pull-ups
02.13.17
EMOMx12 minute 1: 2 power snatches (60-65%) minute 2: 6 bar facing burpees "Jackie" For time: 1000m row 50 thrusters (45/35) 30 pull-ups
02.08.17
Hang Clean & Jerk EMOMx9 - Every minute on the minute complete one hang (full) clean and (split) jerk - Increase weight each round - Record heaviest successful lift Partner WOD 1 partner working at a time 30 bench press (115/75) 30 front squats (from the floor) 30 strict pull-ups 300 double unders 20 bench [...]
01.25.17
Back squat 6x2 Increasing weight to establish 2RM back squat EMOMx12 odd: 5 pull-ups, 5 overhead squats (95/65) even: 4 toes-to-bar, 4 thrusters (95/65)
01.18.17
4x2 Clean and Jerks Every 90 seconds for 4 rounds, complete two (full) clean and (split) jerks. Start at 60% and increase weight each round. After round four, rest two minutes and start the next EMOM. Clean and Jerk EMOMx4 Complete 1 (full) clean and (split) jerk at the heaviest completed weight from the previous [...]
12.30.16
Back squat 3x2 Performed at 65% of 1RM Weighted plank 3x1 minute Performed on rings if possible Alternate with back squat "Tricycle" EMOMx18 Min 1: 20 Russian KB swings (53/35) Min 2: 15 box jumps (20) Min 3: Max calorie row* *Score = Total calories after 6 rounds RX+ = KB swings (70/53)
12.13.16
"Wise Men" 3 minute AMRAP: Macho Man (135/95) Rest 3 minutes 3 minute AMRAP: Macho Man (155/105#) Rest 3 minutes 3 minute AMRAP: Macho Man (185/135) *1 Macho Man Complex = 3 Power Cleans + 3 Front Squats + 3 Push Jerks *1 Macho Man Complex = 1 rep EMOM X 12 Minute 1: Calorie [...]
12.07.16
Mobility stretches (coach's choice) Bergeron Beep Test EMOM for as long as possible: 7 thrusters (75/55) 7 pull-ups 7 burpees *Minimum of 10 rounds. Rest as needed to complete 10 rounds. *18 minute time cap Planks Weighted if possible 1 minute front 1 minute left side 1 minute right side 1 minute back
10.18.16
15 minutes to find 5RM Deadlift then EMOMx21 Min 1: 15/12 calorie row Min 2: 20/15 push-ups Mind 3: 50 double-unders then 100 sit-ups for time