Category Archives: WOD

Weightlifting REST DAY Strength/Skill 10 mins to establish Heavy Single: Deadlift Drop to 65% and perform 2 reps every min for 10 mins Conditioning For total reps 5 mins, Handstand push up 2 mins, Pull up 1 min, Air Squat

Weightlifting Clean & Jerk – heavy single; 80% – 3 x 1 Snatch – heavy single; 80% – 3 x 1 Pause Back Squat – 75% – 3 x 3 Strength/Skill Press Cluster, 5 rounds for load of: Push Press …
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Weightlifting Tall Snatch – 4 x 3 Mid-Hang Snatch – 70% – 10 x 1 Power Clean & Power Jerk – 75% – 10 x 1 Strength/Skill Snatch Practice (Barbell only – as a group) Conditioning 4 rounds Max Effort …
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Weightlifting Snatch – heavy single; 80% (of HS) – 3 x 1 Clean & Jerk – heavy single; 80% (of HS) – 3 x 1 Front Squat – heavy single; 85% (of HS) – 2 x 2 Strength/Skill Front Squat, …
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Weightlifting (7 am) Snatch, Heavy Single, 75% of HS – 5 x 1 Clean & Jerk, Heavy Single, 75% of HS – 5 x 1 Front Squat, Heavy Single, 85% – 2 x 2 WOD (8 am) Complete 3 rounds …
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Weightlifting REST DAY Strength/Skill 15 mins to establish a Heavy Single for Shoulder-to-overhead Drop to 60% HS and perform 30 reps for time. Rest 7 mins, then… Conditioning AMRAP in 7 mins of: 10 Burpees 10 Toes-to-bar 10 KB goblet …
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Weightlifting Tall Snatch – 4 x 3 Mid-Hang Snatch – 70% – 10 x 1 Power Clean & Power Jerk – 70% -10 x 1 REST DAY

Weightlifting Clean & Jerk – heavy single; 75% (of HS) x 1 x 5 Snatch – heavy single; 75% (of HS) x 1 x 5 Pause Back Squat – 70% x 3 x 3 Strength/Skill Deadlift, 5-5-5-3-3 Conditioning Complete as …
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Weightlifting Tall Snatch – 4 x 3 Mid-Hang Snatch – 70% – 10 x 1 Power Clean & Power Jerk – 70% – 10 x 1 Strength/Skill 15 mins to establish a Heavy Single of Power Clean and Jerk Drop …
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