01/09/2018

Strength Cycle – Week 2

Imitation Clean Complex

Power Clean 3×2 @65%
Clean and Jerk 3×1 @75%
Clean Pull From Floor 3×2 @85%

WOD

15 min time cap

 


27-21-15-9
Cal row
Box jump overs (24/20/18)

 


Cash Out: RDL 3×5

01/08/2018

Strength Cycle – Week 2

 


Imitation Snatch Complex

Power Snatch 3×3 @65%
Snatch 3×2 @75%
Snatch Pull From Below Knee 3×3 @85%

WOD

AMRAP 10

 


2-4-6-8-10-12….*
C2B pull ups
Deadlifts (165/115/80)

*Keep adding +2 until time expires. 

Cash Out: OHS 3×5

01/05/2018

Strength/Skill

 


Imitation Snatch Complex
Hang Power Snatch From Below Knee 3×5 @40%
Snatch 3×3 @50%
Snatch Pull From Floor 3×5 @60%

Cash Out: Back Squat 3×5

 

WOD

 

 


Northeast Regional 10.1
21-15-9
Overhead Squat (135/95)
Chest to Bar Pull ups

01/04/2018

Strength/Skill

Imitation Clean Complex

Power Clean From High Blocks 3×3 @40%
Clean and Jerk 3×2 @50%
Clean Pull From Below Knee 3×3 @60%

Cash Out: Front Squat 3×5

 

WOD

 

AMRAP 3
25 Push ups
25 Hollow rocks
25 KBS (55/35)
*1 min rest
AMRAP 3
5 Push press (75/55/35)
15 D-ball Squat cleans (40/25/15)

 

01/03/2018

Strength/Skill

 


Imitation Snatch Complex
Power Snatch 3×2 @60%
Snatch 3×1 @70%
Snatch Pull From Floor 3×2 @80%

Cash Out: OHS 3×5

 

WOD

5 RFT

30 DU
15 T2B
30 Air squats
250 m Row

 

01/02/2018

Strength/Skill

Imitation Clean Complex
Power Clean 3×3 @60%
Clean and Jerk 3×2 @70%
Clean Pull from floor 3×3 @80%

Cash Out:

RDL 3×5

 

WOD

 

AMRAP 20
10 Box jumps (24/20/18)
15 Single-arm Dumbbell Overhead squats, (50/35/25)
20 GHD Sit ups