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 7.8.13

A. Strength:

Shoulder to Overhead: 6 x 3

B. 5 Rounds for time:

  • 30 UFC’s*  (in memory of Anderson Silva)
  • 20 One-legged Ring Row
  • 10 Shoulder to Overhead (75lb/45lb)

*UFC’s = move from the squat position to the ground and back to the squat. The goal is to never stand up from the squat position

one leg ring row

 

 

 

 

 

 

 

 

 

ring-rows1