Category Archives: WOD

WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1″, knee, hip,finish) + snatch – (2+1) x 3 sets Snatch – 70% x 3 x 5 Snatch …
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WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets Push press + jerk …
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WEIGHTLIFTING (7am) Your choice of warm-up series x 3 sets Snatch – (75%x2, 80%x1, 85%x1) x 2 Clean & jerk – (75%x2, 80%x1, 85%x1) x 2 Pause back squat (3 sec pause) – 3 x 2 with last week’s weight …
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WEIGHTLIFTING REST DAY Strength WOD Power Snatch, 15 mins to build to a Heavy Single Every minute on the minute for 15 mins. 2 Hang Power Snatch @ 65% of HS Every 30 secs for 5 mins. 3 Snatch-grip deadlift …
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WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets Snatch – 65% x 3 x 4 Snatch pull – 3 x 3 – use weight from last week’s segment pulls …
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WEIGHTLIFTING (7 am) Your choice of warm-up series x 4 sets Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk – same as snatch Pause back …
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WEIGHTLIFTING Rest Day or complete tomorrow’s work if you can’t get it in tomorrow CONDITIONING “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the …
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