WOD 6.18.14 WEdnesday

A. Clean Technique Complex

2 sets of thecomplex will be completed, one set with the bar only (or PVC) and one set with approximately 20-30% body weight.

  • Halting clean deadlift – 3 position (1 inch off floor, above knee, high hang – hold each 3 sec) x 6
  • Clean Pull from high hang x 6
  • Power Clean + Front Squat x 6(1+1)
  • Full Clean x 6
  • Split jerk x 6

B. Tempo Back Squats: 32×1

  • 6-6-6-6

C. 4 RFT

  • 20 slam balls (20/15#)
  • 25 (2-count) hi-knee running in place

D. 3 sets not for time:

  • 50m Offset Farmer’s carry (KB 50/30#)
  • 10 Weighted pushups (45/25# plate)

E.  2 sets: (Optional)

  • 3 TGU/side
  • 10 T2B

 

WOD 12.4.13 Wednesday

A. Technique – 2 Rounds
10 Sumo Deadlift high pull
Review part B movements

B. 4 Rounds – 45s:15s work:rest ratio
Slam Balls
Wall Balls
Hand Release Push ups
Sumo Deadlift high pull
After each round, run 300m (1 min rest from time 1st person enters room)

C. 3x
4 Tire flips
6 Sledge hammers/ arm

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WOD 7.23.13

 

Level 1- Fitness

A. 3 Rounds
8 Push Press (clean from the floor)
30 Sec Rest
3 KB Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 12
7 Push Press (65/55)
7 Slam Ball (20/10)
7 V-Ups

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

Level 2- Performance

A. 3 Rounds
3 Push Press
30 Sec Rest
3 Turkish Get-Ups (each side)
30 Sec Rest

B. AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar
2 Min Rest
AMRAP 5
7 Push Press (95/65)
7 Slam Ball (20/14)
7 Toes to Bar

C. 3 Rounds
5 Snatch Balance (light)
5 Overhead Squats

 overhead squat outline