Category Archives: WOD

WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets …
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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 pull – (1+1) x 4 sets Snatch – 70% x 3 x …
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WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets Push press …
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WEIGHTLIFTING (7AM) 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 squat …
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WEIGHTLIFTING REST DAY OR COMPLETE TOMORROW’S LIFTS TODAY CONDITIONING 5 rounds for time – with a partner: 20 Push ups (clapping) 20 Leg raises Run 400 meters

WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets …
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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 pull – (1+1) x 2 x 4 sets Snatch – 65% x …
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WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets Push press …
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