05.13.2024

Strength
A. snatch drop  4 sets of 2 reps
B. high hang snatch
set 1-3: 2 reps @ 60-70%
set 4-6: 1 rep @ 75%
set 7-8: 1 rep @ 75+%
 
WOD
"Ruby"
10 thrusters 95/65  75/55  45/35
10 HSPU
10 thrusters
10 C2B pull ups
8 thrusters
8 HSPU
8 thrusters
8 C2B pull ups
6 thrusters
6 HSPU
6 thrusters
6 C2B pull ups

05.11.2024

WOD
"2Pac"
with a partner
24 rounds for time
2 sandbag over the shoulder 150/100/70
4 sandbag squats -bearhug
2 wall walks
you go, I go by round

05.10.2024

Clean Position Work
1. 3 position clean- high hang, hang, floor- complete 3 sets (light load)
2. 2 position clean- hang and floor- complete 3 sets (moderate load)
3. power clean- complete 2-3 sets

WOD
"Nostalgic"
For time
4 rounds
200m run
12 power cleans 95/65. 75/55. 55/45

3 rounds
400m run
10 power cleans 135/95. 95/65. 75/55

2 rounds 
800m run
8 power cleans 155/105. 135/95. 95/65

05.09.2024

Strength
Behind the neck push press + behind the neck push jerk
6 sets to build load- watch how you put the bar back on your neck!

WOD
"Review"
Buy In: 25 KB swings 53/35
3 rounds
30 double unders or speed steps
10 push ups
5 burpee box jump overs 30/24
Cash Out: 25 KB swings 53/35

05.08.2024

Strength
Back Squats
5 sets of 3 reps @70%
immediately following the back squats, complete
3 sets of 10 each side back rack split squats 


WOD
"Licensed to Ill"
10 rounds for time
5/4 cals bike
5 wall balls
5 TTB

05.07.2024

Strength
A. 4 sets of snatch push press x 2 reps
B. high hang snatch 
set 1-3: 2 reps @ 55-65%
set 4-6: 2 reps @65-70%
set 7-8: 1 rep @ 70+%

WOD
"White Lightning"
4 rounds for time
400m run
10 DB push press 50/35  35/20
50 feet DB front rack walking lunges. 50/35. 35/20

05.06.2024

Strength
Deadlift test out
sets 1-3 @ 60-70%. 2 -3 reps
sets 4-6 @75-85%. 1 -2 reps
sets 7-10 @90+%. 1 rep

WOD
"Quad Bam!"
Every 75 seconds x 5 sets
run 100m
max air squats
rest 15 seconds