Monday, July 27
SWOD: Every 1 min for 10 mins.
- 5 Clean & Jerks, pick load
WOD: 21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Handstand Push-up
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Tuesday, June 23
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: OPTIONS
OPTION 1: 3 rounds for time of:
- Run, 400 m
- 20 Clean & Jerks, 95/65 lbs
OPTION 2: For time:
- Run, 800 m
- 30 Clean & Jerks, 135/85 lbs
- Run, 800 m
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Friday, June 12
SWOD:
- Overhead Squat : 1 Rep Max
Record your best Overhead Squat 1 Rep Max lift.
WOD: For time:
- 15 Snatches, 95/65 lbs
- Run, 800 m
- 20 Power Clean & Jerks, 95/65 lbs
- Run, 400 m
- 25 Deadlifts, 95/65 lbs
- Run, 200 m
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Wednesday, June 3
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 21-15-9 reps, for time of:
- Clean & Jerk, 115/85 lbs
- Pull-up
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Wednesday, April 1
SWOD:
- Bench Press 5-5-5
- Pendlay Row 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:15-12-9-6-3 reps, for time of:
- Pull-up
- Clean & Jerk, 135/85 lbs
- Push-up (hand release)
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Monday, March 9
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:
For time:
-- then --
3 rounds of:
- 15 Deadlifts, 135/95 lbs
- 10 Box Jump Overs, 24/20 in
- 5 Clean & Jerks, 135/95 lbs
-- then --
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Monday, December 15
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Clean & Jerk
With a continuously running clock perform:
- 1 Clean & Jerk, 135 lbs in the first 1 min,
- 2 Clean & Jerks, 135 lbs in the second 1 min
- 3 Clean & Jerks, 135 lbs in the third 1 min
- ...
Continuing this for as long as you are able.
Use as many sets each minute as needed.
Cash Out:
Rest as needed between sets.
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Monday, October 6
Strength:
Record your best Clean & Jerk 1 Rep Max lift.
For time: "Grace"
- 30 Clean & Jerks, 135/95 lbs
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