WOD / Blog

170821

Skill/Strength

20min to Build to a Heavy Hang Power Snatch

Conditioning

EMOM for 10min
5 Hang Power Snatch 115/75
Max T2B

* score is total T2B

170818

Strength

Back Squat
3 Reps at 85%
3 Reps at 90%
3 Reps at 95%

Conditioning

For Time:
50 Back Squats BW/75% BW

170817

Skill/Strength

Split Jerk
3-3-3-3-3-3

170816

Conditioning

For Time:
50 Calorie Row
25 Strict Pull ups
50 BBJO 24/20
25 Strict Pull ups

170815

Skill/Strength

Overhead Squat
3-2-2-1-1-1

RX+ Snatch Balance

170814

Conditioning

AMRAP in 20min
7 Power Cleans 155/105
14 T2B
21 Unbroken DUs

170811

Strength

Back Squat
2 Reps at 85%
2 Reps at 90%
2 Reps at 95%

Conditioning

Against a 5min clock...
20 10m Sprints
30 Wall Balls 20/14
Max Calorie Assault Bike

170810

Skill/Strength

Hang Power Clean
3-3-2-2-1-1

170809

Conditioning

4 Rounds
25 Weighted Butterfly Sit ups 25/15
50 Alternating Overhead Lunges 25/15
25 CTB Pull ups

170808

Strength

Front Squat
3-3-3-3-3

Push Press
5-5-5