4-12-12
Every minute on the minute for 6 mins (7 rounds), 2 clean pulls at 70% of 1RM Clean This is to build acceleration in the first pull of the clean. Once body reaches triple-extension, release the bar. WOD 50 Double …
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4-11-12
5 rounds for reps As many rounds of possible in 4 minutes of: 10 Ring dips 20 Walking Lunges (10 L, 10 R) 30 Sit ups Rest 1 minute between rounds
4-10-12
Strength Behind the neck split jerk 2-2-2-2-2-2-2 WOD 3 rounds for time of: 10 Deadlifts, 275/185 20 Box jumps, 24/20
4-9-12
Dynamic Effort Back Squat Every minute on the minute for 11 mins (12 rnds) perform 2 Back Squats @ 55% WOD Complete each round for time: 4 X 400 meters Rest 90 secs between intervals
4-6-12
Skill 10 minutes of Clean & Jerk Practice Focus on catching in the squat position. This is not a “for load” skill drill. You should focus on proper start and land position in the feet, extension of the hips and …
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4-5-12
Strength WOD 7 rounds of: 10 Bench Press, 75% Body Weight 10 Ring Rows These are not for time. Rest as needed between rounds. Time Permitting 3 X 15 GHD sit-up 3 X 15 Glut-ham raise
4-4-12
Max Effort Shoulder Press Conditioning 5 rounds for time of: Sprint 100 meters 10 Box Jumps, 30/24 Sprint 100 meters Rest 60 secs between rounds
4-3-12
Strength Back Squat (3 X 5) 5 (55%)-5 (65%)-5 (75%) Conditioning 12 min AMRAP 10 Front Squat, 135/95 20 Kettlebell Swing, 53/35 30 Double-unders
4-2-12
90 Day Challenge WOD 15 minutes to complete 1 rep max on Deadlift Rest 5 mins 50 Burpees for time Rest 5 mins 1 mile run or 2K row for time
