[youtube http://www.youtube.com/watch?v=5PjyNVTg8no&w=425&h=349%5D
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5 to 10 minutes of oly skill work (burgener, snatch instruction)
Strength
Press 3@70% 3@80% 3+@90%
WOD
4min AMRAP
- 21 Double Unders
- 7 power snatches (89/67)
rest 4 minutes
4 minute AMRAP
- 10 pullups
- 10 burpees
SP: 70, 80, 90 (x5)
1st AMRAP: 3 rounds, 6 snatches RX (*so* close to 4 rounds!)
2nd AMRAP: 2 rounds, 1 burpee RX (boooo PUs)
SP: 40, 45, 50 (x5)
WOD #1: 2 rounds + DUs (47#)
WOD #2: 3 rounds + 2 PUs (blueband)
SP: 55, 67, 72×5
WOD#1: 2 rounds + 6 snatches Rx
WOD#2: 3 rounds + 7 pullups Rx
SP: 60, 70, 75(6)
WOD #1: 4 rds + 13 DUs Rx
WOD #2: 3 rds + 8 PUs Rx
SP: 50, 55, 60 (9)
WOD #1: 2rds + DU’s + 4snatches ? I believe
WOD #2: 3 rounds
89, 99, 111 x 11
4 rounds + 4 rounds
SP: 40, 45, 52(x4)
WOD1: 4 rds + 3 dus (47# snatches)
WOD2: 3 rds + 5 ring rows
SP: 52, 60, 65(6)
WOD 1: 3 rds + 2 snatches @ 57#
WOD 2: 3 rds + 7 pus
SP: 45, 52, 59 (x5)
WOD 1: 3 rds + 4 snatches (47#)
WOD 2: 3 rds + 5 PUs (BBPUs)
Press: 99/104/109×3
WOD1: 4rds (89# & SUs)
55,65, no 90% (shoulder)
wod 1: 3 rds + 16du @45
wod 2: 3 rds + 8 pu
104, 114, 131 x 9
WOD 5rnds and 21 dus + 4 rnds.
SP: 52, 60, 65 x 11;
WOD 1: 3 rnds + 4? PS @67#
WOD 2: 2 rnds 🙁
SP – 99, 111, 126 (8)
WOD – 3 + 14 DU / 4 Rx
SP: 99, 115, 131×5
WOD: 4.5 + 4.5 rx
SP: 52, 60, 65 (x5)
WOD #1: 3 rounds + 4 snatches (52#)
WOD #2: 3 rounds + 7 pull ups (blueband)
SP: 55, 65, 70(5)
WOD 1: 4 rounds at 57# (sore shoulder)
WOD 2: 3 rounds plus 3 PUs rxd
104, 114, 131 x 7
WOD: 5 rds and 5 snatches / 5 rds
SP: 77, 89, 99×9.
WOD 1: 3 rds + 1 snatch
WOD 2: 3 rds + 4 burpees
99, 111, 121×6
WOD: 5 + 20 double unders and 4.75 rounds
4 rds. Rx’d + 2 rds. and 8 Pull-Ups (strict)
82, 94, 105×13
WOD : 2 + 63 Singlue Unders (15 DU), 4+2RR (RR)
SP:105,120,130×5
WOD: 4rds+5DU / 3rds +6 PU
The heat of South Texas is killing me one day at a time.
SP: 35, 40, 45×6
WODs: 2 rds + DUs (37#), 2.75 rds (ring rows)
SP: 60, 66,75 (barely)
WOD: 4 rds (SU’s & 55#), 2 rds + 9 burpees (RBPU’s)
1 rep max SP: 90#
WOD 1: 4 full rounds
WOD 2: 1 burpee shy of 3 full rounds