WOD 5.4.15 Monday

Warmup:

  • foam roll
  • Airdyne 3 mins or run 400m
  • Agile 8 + couch

A. Weighted Strict Pull-Up: 3-2-2-1-1-1-1

  • Find 1RM– No kipping– No chin-up grip or mixed grip
  • Scaling: 5×5 Negatives

B. EMOM7

  • Min 1: 7 Power Cleans
  • Min 2: 6 Power Cleans
  • Min 3: 5 Power Cleans
  • Min 4: 4 Power Cleans
  • Min 5: 3 Power Cleans
  • Min 6: 2 Power Cleans
  • Min 7: 1 Power Clean

Increase weight every minute.

C. AMRAPs:

4min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

3min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

2min

  • 10 Push ups
  • 10 Rack Lunges

WOD 4.14.14 Monday

A. Snatch Technique

  • 1. Work up to a heavy single Snatch Grip Push Press + OHS from back rack
  • 2. Work up to a heavy single Snatch Balance
  • 3. Work up to a heavy High Hang Squat Snatch

B. AMRAP 7— up ladder by 3’s* of:

  • Front Squat, 115/80
  • Box Jump, 24/20

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

C. 3 sets:

  • 10 Tire Situps or Abmat situps
  • 6 jumping pullups on rope (alternating high hand)
  • 10 Plank w/ forward reach (5/arm)