WOD 21 Power Cleans, 21 Ring Dips, 400 Meter Run 15 Power Cleans, 15 Ring Dips, 400 Meter Run 9 Power Cleans, 9 Ring Dips, 400 Meter Run Rx Load – 135/95 COMP WOD 1. Conditioning 21-15-9 Power Cleans, 135/95 Ring Dips 400m Run 2. Row Conditioning 50-40-30-20-10 Calorie Row :20 rest between efforts 3. […]
WOD & COMP WOD NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer. With a running clock… A. At the 0:00 EMOMx8: 1 Squat Clean at 80% B. At the 12:00 EMOMx8: 1 […]
open gym 5:30 a.m. oly lifting 5:30 p.m.
Posted by CFCody Category: Uncategorized WOD
WOD 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24″/20″) COMP WOD 1. Conditioning 3 RFT: 400m Run 12 Deads, 275/185 21 Box Jumps, 24/20 2. Conditioning 42-30-18 reps for time of: Situps Supermans Calorie Row
Posted by CFCody Category: Uncategorized WOD
WOD 6 Rounds: 13 Thrusters (95/65) 14 Pull-Ups COMP WOD 1. Snatch EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today). 2. Snatch Accessory Work 5×1 Snatch Pulls, Climbing 3. Squat 3×2 Back Squat, across 4. […]
