05.24.2024

Cleans
2 position clean + jerk (2 position is hang clean + clean)
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%


WOD
"2010"
5 rounds for time
20 DUs
5 power cleans 155/105
5 push jerks
Rest 2:00

05.23.2024

Strength
https://www.instagram.com/p/C2XbPG0AoEj/
3 sets
A. banded hip extensions x 15 reps
B. deficit sumo deadlifts with KB x 10 @21X1
then...
C. single leg Bulgarian deadlifts with barbell x 6 per side

WOD
"Silent but deadly"
10:00 AMRAP
3 deadlifts 255/155  185/125  155/105
6 push ups
9 air squats

05.22.2024

Strength
Behind the Neck Jerk + Overhead Squat
Every 75 seconds for 7 sets
Set 1: 60% of 1RM Snatch
Set 2: 65% of 1RM Snatch
Set 3: 70% of 1RM Snatch
Set 4: 75% of 1RM Snatch
Set 5: 80% of 1RM Snatch
Set 6: 82% of 1RM Snatch
Set 7: 85% of 1RM Snatch

WOD
"One Man Band"
5 rounds for time
farmer carry x 50m  DBs 50/35 (pylon and back)
rope climb x 2 or 4 up/downs
Rest 1:00
record each split

05.21.2024

Strength
Strict Press
4 sets of 3 reps- build load

Accessories- 3 sets
A.  half kneeling DB snatch * x 8-10 per side
B.  standing banded pallof twist x 10 per side
All Posts • Instagram

WOD
"Sold Out"
15:00 AMRAP
25m sled push- add 2-3 plates on sled
200m run
5 burpee box jump overs 30/24"
10 TTB

05.20.2024

Vernon Griffith CSCS*D TSACF*D (@vernongriffith4) • Instagram photos and videos
Mobility
1. hamstring to hip pry
2. adductor rock backs
3. frog rock backs
4. multi- angle groin drifts
5. Cossack squats

WOD- Member of the Month Clint
Hero WOD Badger
Background: This workout is dedicated to Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
3 Rounds For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run

05.19.2024

Swim WOD

6545 Flying Cloud Drive

9am start

05.18.2024

WOD
"Crash Landing"
with a partner
8 rounds for time
2 rounds of Nate (1 round each)
200m run together
3 x clusters for each person  115/85

Nate= 2 ring muscle ups + 4 HSPU + 8 KB swings (2 pood)