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 shrug in the shoulders, receiving the bar in a power position and controlling the movement into a full squat and stand.
WOD
Complete the following for time
Run 800 meters
15 Toes to bar
20 Kettlebell swings, 53/35
Run 400 meters
20 Toes to bar
25 Kettlebell swings, 53/35
Run 200 meters
25 Toes to bar
30 Kettlebell swings, 53/35
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
3-30-12
Max Effort
Back Squat
Note: These are BELOW parallel squats. Close to below parallel won’t cut it. Use a Med Ball if necessary.
WOD
Death by Wall-Ball (20/14) & Push Press (75/55)
At the top of each minute, complete one wall-ball the first minute; two push presses the second minute; three wall-balls the third minute; four push presses the fourth minute and so on… Continue this cycle until you can no longer complete the required number of repetitions within the minute.
3-29-12
Max Load:
Push Jerk, 1-1-1-1-1-1-1
WOD:
For Time
21-15-9 reps of:
Power Snatch, 75/55
Burpee Box Jumps
