WOD 3.3.15 Tuesday

A. Dead lift

  • 3-3-3-3-3-3

B. EMOM 7: Thrusters/add weight each round

  • Min 1: 7 reps
  • Min 2: 6 reps
  • Min 3: 5 reps
  • Min 4: 4 reps
  • Min 5: 3 reps
  • Min 6: 2 reps
  • Min 7: 1 rep

C. 4 RFT

  • 10 Jerks  (95/65)
  • 8 Box Jumps (24/20)
  • 10 Cleans  (95/65)
  • 8 C2B Pull ups
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WOD 2.18.15 Wednesday

A. Pause Front Squat- Tempo: 13×2

  • 5 x 5

B. Jerk Movement Practice:

  • 10 Sets: 1 RT Jerk + 1 LT Jerk + 1 Behind the Neck Jerk (50%)
  • 10 sets: 3 Split Jerk, choose a dominate leg (70%)
  • 5 Sets: 3 Front Squat + 1 Jerk (70%)
  • 5 sets: 10 Jumping Lunges/leg

C. 3 Rounds

  • 8 Ring Rows
  • 8 Pull-ups
  • 8 barbell biceps curls (sub DBs)
  • 8 Batwing Row with a 3 sec pause at top (incline bench)

 

WOD 2.12.15 Thursday

Warmup

  • Tabata: Airdyne or Row or Mt. Climbers
  • Agile 8
  • 30s. Happy Baby
  • Burgener warmup

A. Clean and Jerk Complex : 5 sets

  • 1 Clean 1st Pull
  • 1 Clean (full squat clean!)
  • 1 Barbell Front Squat
  • 1 Barbell Push Press
  • 1 Jerk

B. 20 Rep Benchmark

  • Front squat

C. Head/Handstand work– choose 0ne or more of the following: (10-15 mins)

 

 

WOD 12.6.13 Friday

A. 5 Sets – Climbing

3 Position Squat Clean:

  • Below Knee
  • Above Knee
  • Mid thigh (Pockets)
  • GO!!!!!!!!!!

B. EMOM 12

  • Even: 2 Squat Cleans (Weight is your choice)
  • Odd: Max Effort STRICT Pullup (10 rep max)

C. 4x

  • 8 T2B or K2E
  • 20 Double unders (80 singles)
  • 5 Ring v-flyes (hold 5s)

WOD 8.6.13

Level 1

A. EMOM for 6 minutes
5 Back Squats

B. For the remainder of the class:
Split Jerk Technique Work

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

Level 2

A. EMOM for 6 minutes
2 Split Squats (Heavy)

B. Take the remainder of the class to perfect your Split Jerk
If the coach gives you the OK, find a 1RM

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

split jerk

split jerk (Photo credit: Amber Karnes)