Month: February 2015
WOD 15-12-9 Thrusters 115/75lbs Chest-to-Bar Pull-Ups right into: 15-12-9 Burpee Box Jumps 24/20″ Cleans (squat) 115/75lbs Scale to a weight that you can do 15 Unbroken Thrusters with, but keep it hard!!! Post scores to comments.
WOD 45s On, 15s Rest x 4 Rounds: Strict Press 75/55 Box Jumps 24/20″ Sumo Deadlfit High Pull 75/55 Knees to Elbow Post total reps to comments.
WOD EMOM for 20 Minutes: Odd: 5 Ring Dips (weighted if you can) or 3 Muscle-Ups Even: 5 Front Squats (weight should be around 80%, you can go up and down as you can, but keep it heavy!) Post scores (heaviest ring dip weight and heaviest front squat weight) to comments.
STRENGTH Split Jerk: 15 Minutes to a 1RM. 3 Misses allowed. WOD “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders Post scores to comments.
SKILL/STRENGTH EMOM for 12 Minutes: 3 Position Power Snatch (ground, below the knee, mid thigh) – go up in weight as you can. Make it pretty! EXTRA 4 Rounds NOT for Time: 10 Strict Toes to Bar or Leg Raises 10 Heavy Barbell Rows 10 Weighted Hip Extensions Post weights to comments.