04.08.2023 Team of 3

WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans  135/95
30 HSPU

1500m row
40 wall balls
30 power cleans  155/105
20 HSPU

1000m row
30 wall balls
20 power cleans 185/125
10 HSPU

04.07.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
Snatch
A.  3 sets of snatch press in the receiving position x 3 reps
B.  2 sets of hang power snatch + hang snatch @ 55-65%
C. 10:00 EMOM 1 snatch- build load

WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts  50/35  35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps

04.06.2023

Wendler Week 4- deload
Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Lifting Day
 
A. 2 x 3 hang power cleans + 3 front squats @ 60%
B. 3 x 2 hang power cleans + 2 front squats @ 70%
C. Every 2:00 for 6 sets
1 squat clean- build load 
 
 
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep

04.05.2023

Wendler Week 4- deload
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

ring skills
A. tempo ring rows x 6-8 reps @3111
B. top of ring dip lock out hold x 15-20 seconds
C. bottom of the ring dip hold x 10-15 seconds.
D. banded ring dips x 10
 https://youtu.be/9-pqYcvtXRo
 
WOD
"Motto"
3 rounds for time
2 ring muscle ups
12 hang power snatch 115/75
18 box jumps 24/20"

04.04.2023

Wendler Week 4- deload
Strict press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD
"Jelly Legs"
20:00 EMOM
min1- front squats x 4 reps @70-75%- taken from the ground if you can
min 2- burpee pull ups x 6 reps  or scale to burpee target touch
min 3- row 200m
min 4- rest

04.03.2023

Strength
Wendler week 4- deload
Deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

accessory- light weight or body weight 
3 sets of Bulgarian split squats x8/side
3 sets of single side RDLs x 8/side


WOD
"Air Jordan"
Every 3:00 for 6 sets
30 DUs or 30 speed steps
10 push ups
20 air squats

04.01.2023 Partner WOD

Warm Up
3 sets
400/300m row
DB hang clean x 5 right
DB strict press x 5 right
DB halos x 5 right
repeat all on the left side
Xiaopeng circles x 5 each direction with small plate
 banded C2B drill x 15 reps

 
 
Primer
6:00 EMOM
2 power cleans + 1 jerk 
build load- ending at wod weight 
 
WOD
"Nicest Jerks"
with a partner
5 rounds
20 C2B pull ups
5-4-3-2-1 clean & jerk  205/135  185/115  135/95
 
You can split the pull ups however you like.  Each person needs to do all reps of the C & J.  You can do reps however you like as long as each person has 5 complete in the first round.  This means you can alternate singles, doubles, or do all 5 and then the other person does all 5 reps.