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WODs

June 13-18 (WODs of the Week)

Monday, June 13, 2016

Weightlifting (25 min)

1. Skill Transfer - 3×3 
Split Jerk Strict Press
–Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

2. Strength/Skill Transfer - 
3×3 Jerk Balance
–Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position. This should not be for a max load. Video from Catalyst Athletics: https://youtu.be/2uSBT7csXgU

3. Strength
: 1RM Split Jerk

WOD
(20 min running clock)
EMOM 5 of: 
4-8* unbroken Strict HSPU
Then, row (75/60) Calories.
Then, EMOM 5 of:
 4-8* unbroken Strict HSPU

*The goal here is to pick a number you think you can hold for all 10 rounds. Don’t bite off more than you can chew. We’d rather have you feel like you could have done more, than to start failing reps.

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Tuesday, June 14, 2016

WOD

3 Rounds:

500 Meter Row

21 KBS (53/35)

12 Pull-Ups

Weightlifting

5 Sets, climbing in weight: Power Snatch + Hang Squat Snatch + OHS

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Wednesday, June 15, 2016



SWOD

EMOM 10: 1 Clean and Jerk (~90%)

Team WOD

Teams of 3:

100 Calorie Row

100 Lateral Barbell Burpees

100 Power Cleans (135/95)

100 Toes to Bar

100 Push Jerks (135/95)

100 Lateral Barbell Burpees

100 Calorie Row

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Thursday, June 16, 2016



Weightlifting

EMOM 10: 1 Squat Snatch (~90%)

SWOD
5×5 Back Squats, across (~80-85%)

Stamina Builder WOD
6 sets of:

25 seconds to complete as many Ring Muscle ups as possible
 + 35 seconds rest
*If you can not perform a muscle up, sub 6 sets of: max strict C2B pull ups + max ring/bench dips (rest between sets)

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Friday, June 17, 2016

SWOD (20 min)
1RM Deadlift

WOD
For Time:
21 Deadlifts + 42 Calorie Bike + 84 Double-Unders
15 Deadlifts + 30 Calorie Bike + 60 Double-Unders
9 Deadlifts + 18 Calorie Bike + 36 Double-Unders
Rx: 225/155

Auxiliary WOD
EMOM 15:
Min 1: 18/15 or AMRAP Calorie Row
Min 2: 15 GHDSU (sub: WB Sit Ups)
Min 3: 20 GHD Hip Extensions (sub: 12-15 BB Good Mornings)

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Saturday, June 18, 2016

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

Barbell Conditioning WOD
0:00-8:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (8 mins)
12:00-20:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (8 mins)
At the 24:00 mark:
Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65
^Pick a weight you can go unbroken for 15 reps!

Conditioning WOD
Row 2K for time