WOD 2.25.15 Wednesday

Warmup:

  • 100 Jump rope
  • Agile 8
  • Theraband shoulder Activation


A. Cleans: work up to a heavy (not max) complex of:

  • Power Clean + Hang Squat Clean + Squat Clean

B. EMOM 5:

  • 5 TnG Power Cleans

C. Squats

  • 3-rep heavy Front Squat
  • 10 Rep heavy Back Squat
  • 20 Rep heavy Reverse Lunge – back rack, alternating steps (10/side)

D. 7 RFT:

  • 7 Box Jumps, 30/24″ (try to go higher than usual)
  • 50m sprint
  • 7 KBS, 2-pood/1.5-pood
  • 50m Sprint
  • Rest 2 minutes between rounds
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WOD 8.2.13

Level 1

A. Every 90 seconds for 9 minutes (6 Sets)
5 Back Squats (Heavier than last Friday)
Rest 3 minutes
EMOM for 6 minutes
3 Hang Power Snatches

B. 6x
100m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Level 2

A. Every 90 seconds for 9 minutes (6 Sets)
4 Back Squats @ 80%
Rest 3 minutes
EMOM for 6 minutes
3 Snatches (70%)

*Must Squat

B. 6x
150m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Back of left lower extremity.

Back of left lower extremity. (Photo credit: Wikipedia)