WOD

Tuesday, May 7, 2019-Week Twelve- Day Two


2 sets:

Double Kb Front Rack Wall Sit x 60 seconds

Tall Box Jumps x 5

Crossover Symmetry: I, T, Y’s x 7 each 

Then:

Push Press: 6, 4, 2, 2

  • in between sets, perform 90 degree KB upside down carries 50m each arm.

Behind The Neck Jerk: 3,2,2,1,1,1

Clean Deadlift + Clean (1+1) x 5

Snatch Deadlift on 2” Riser: 3×3 @ heavy load. 

Friday, May 3, 2019-Week Eleven- Day Five


2 sets:

KB Front Rack Step Ups x 8 each leg

Single Leg Box Jump x 7 each leg

Rotational Med Ball Throws x 10 each side. 

Then:

Pause Snatch Balance (pause for 3 seconds in the bottom): 3,2,2,2,1,1,1

HEAVY Jerk Dips: 3×3 @ 40# more than your best jerk. 

Rack Jerk: 3,2,2,2,1,1,1

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

Wednesday, May 1, 2019-Week Eleven- Day Three


3 sets:

Nose to Wall Hand Stand Hold x 60 seconds

100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)

Pause Pendlay Row x 10. Hold at top for 3 seconds. 

Then:

Muscle Snatch + Vertical Jump with Barbell (3+3) x 3

Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1

Front Squat + Back Squat + Front Squat (2+2+1) x 5 sets. 

Bench Press: 5,3,1,5,3,1,10. 

Perform 5 strict pull ups and 20 jack knives in between bench press sets. 

Tuesday, April 30, 2019-Week Eleven- Day Two

2 sets:

Ring Dip + Knee Up at bottom of dip (1+2) x 5

Resistance Dead Bug Hold x 30 sec (attach band to low rig and pull tight while maintaining dead bug. 

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 

Then:

Push Press: 6,4,2,2,1,1,. Work up to a heavy single. 

Pause Split Jerk (pause in split for three seconds): Work up to a heavy single and hit for 3 sets. 

Clean Lift off + Clean + Jerk: (2+1+1) x 2, (1+1+1) x 3

Snatch Deadlift on 2” Riser: 3×3 @ heavy load. 

Monday, April 29, 2019-Week Eleven- Day One

3 Sets:

DB Hang Clean and Jerk + OH Lunge (50/35) (1+1 (each leg)) x 5 reps. 

Chin Up + Knee Raise at top of Chin Up x (1+2) x 5-10reps.5 if you’re not so proficient, 10 if you are

Single Arm Form Arm Plank x 30 sec each side. 

Then:

Back Squat @ Tempo: 4×4 (3 Seconds down, 3 second hold in the bottom)

Back Squat: 1×20 as fast as possible. 60% of whatever weight you used above. 

Snatch Balance + OHS: (3+1) x 3, (2+1) x 3.

Snatch High Pull + Snatch + Snatch DL + Snatch: 5 working sets. 

Snatch: Three singles.