WOD
Friday 04.15.2016
WDO | Friday 04.15.2016
WOD
Every 5:00 for 40:00 (8 sets)
Run 200/row 250
8 clean and jerk 155/105
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WOD
Every 5:00 for 40:00 (8 sets)
Run 200/row 250
8 clean and jerk 155/105
4 sets for quality
Muscle ups
X 5
Handstand push up
X 10
Hollow hold
X 1:00
WOD
Emom 21
1- 10-15 KB swings 53/35
2- 15-20 push ups
3- 10 tie to bar
Strength
Front squat
5@65%
4@75%
3@80%
2@85%
1@90%
3@85%
5@AHAP
WOD
For time
Run 800
20 pull-ups
30 front squats 135/95
20 pull ups
Run 800
Strength
Push press
5×3
Build to heavy triple
WOD
Amrap 9
9 burpee box jump over 24/20
9 shoulder to overhead 135/95
9 ring dips
Olympic
Every 2:00 for 20:00
1 high hang clean + 1 hang clean
Build load over the 10 sets
WOD
For time
Row 1000/850
20 hang power clean 155/105
100 dubs
Olympic
10 min
Jerk technique
15 min
Build to heavy single jerk
WOD
3RFT
10 strict pull ups
15 push press 115/75
50 dubs
Strength
Bench press
5×6
Walking lunges with KB
5×20
Alternate between bench and lunges
WOD
10-1
KB Sumo DL high pull 70/53
Box jumps 24/20
WOD
Teams of 2 complete 3 rounds each in Congo form, as soon as A
Gets off rower, B gets on and starts
Row 800/650
Run 400 m
20 toe to bar
Finish with
Gymnastics work of athletes choice
Olympic
Every 2:00 for 20:00
Snatch
1 high hang
1 hang ( just above knee)
1 full
WOD
3 RFT
5 bar MU’s
10 front squats 155/105
20 burpees
Mod for MU = 10 chest 2
Bar pull up
WOD
5 sets every 8 min
Run 800 m
10 floor press
20 floor wipers