hang

Tuesday 7.14.2015

STRENGTH

15 min to find Heavy Snatch Pull + Hang Power Snatch + OHS

CONDITIONING

20 min EMOM:
Even - 12/8 Calorie Row
Odd - 10 Burpee

Finisher:
3 x ME V-Ups 

COMPETITION

8 x 3 Sots Press (barbell)8 x 3 Snatch Balance (light)

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

Thursday 6.4.2015

wodSTRENGTH10 min EMOM: Hang Power Clean + Hang Power Clean + Front Squat @ 80%

CONDITIONING 4 Rounds: 25 Russian KB Swing 53/35 50 Double Unders

Tuesday 5.19.2015

wodSTRENGTH15 min to find Heavy Hang Clean Pull + Hang Clean Pull + Hang Clean

CONDITIONING 5 min AMRAP: 5 Hang Power Clean 155/115 5 Shoulder to Overhead 155/115

Finisher 150 Hollow Rocks

COMPETITION 15 Muscle Up for time

Tuesday 5.12.2015

wodSTRENGTH15 min to find 3 Rep Power Snatch + OHS

 

CONDITIONING 15 min AMRAP: 400m Sprint ME Unbroken OHS 95/65 *Score is OHS Reps

Finisher 4 x 1 min Plank

COMPETITION 5 x 3 Hang Snatch Pulls (Heavy)

 

Tuesday 5.5.2015

wodSTRENGTHFind Heavy Hang Power Clean + Front Squat

CONDITIONING 5 Rounds: 6 Hang Power Clean 155/115 200m Run

Finisher 3 x 1 min Deadbugs

COMPETITION 6 x 2 Hang Clean Pull (110%)

Tuesday 4.28.2015

wodSTRENGTH15 min to find 1RM Hang Snatch

CONDITIONING For Time: 15-12-9-6-3 *OHS 95/65 Toe 2 Bar

Finisher 100 Russian Twist

COMPETITION *115/75

Thursday 4.16.2015

wodSTRENGTH15 min to find Medium/Heavy  Snatch + Hang Snatch

CONDITIONING Partner Workout 16 min AMRAP: 3 Power Snatch (Challenging weight) Row 200m/150m

Tuesday 4.7.2015

wodSTRENGTH15 min to find Heavy 2-Rep Hang Power Snatch

CONDITIONING For Reps

5 Min AMRAP: 5 Power Snatch 95/65 10 Pull-Up *3 min rest* 5 min AMRAP: 10 Power Snatch 95/65 5 Pull-Up

Finisher 5 x 25 Band Pull Aparts

COMPETITION 6 min AMRAP: 10 OHS 95/65 2 Rope Climb

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen 

Thursday 2.12.2015

wodSTRENGTH10 Min EMOM: 2 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds: 20 Alternating DB Split Snatch 40 Double Unders

Finisher 100 Russian Twist

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Tuesday 1.27.2015

wodSTRENGTH/SKILLFor Time: 400m Run *2 min Rest* 400m Run

 

CONDITIONING 6 Rounds of 30/30 Seconds On/Off: Burpee Toe 2 Bar Suicide Sprint Med Ball Sit Up Mountain Climbers

 

COMPETITION 4 min AMRAP: Power Snatch 135/95

 

Tuesday 1.13.2015

wodSTRENGTH15 min to find Heavy Clean + Hang Clean

CONDITIONING 8 min AMRAP: 9 Burpees 6 Deadlifts 3 Hang Power Clean 155/105

Finisher 3 x 15 GHD Sit Ups

COMPETITION 10 min Bar MU Work 10 min Handstand Walk Work

Tuesday 1.6.2015

wodSTRENGTH15 min to find 2rm Hang Power Snatch

CONDITIONING Team Workout 5 Rounds each

3 minutes to: 300m Row ME Alternating DB Snatch 40/30

Finisher 3 x ME Hanging Knee Raise

COMPETITION 8 x 3 Hang Snatch Pulls

Tuesday 12.16.2014

wodSTRENGTH15 min to find 1 RM OHS

CONDITIONING For Reps on a Running Clock: 0-3 Hang Power Snatch @60% *1 min rest 4-7 Hang Power Clean *3 min rest 10-13 Power Snatch *1 min rest 14-17 Power Clean

Finisher 3 sets 90 sec rotating plank 30 sec middle, 30 sec side, 30 sec side *rest as needed

COMPETITION 8x3 Snatch Grip Deadlift

Thursday 12.11.2014

wod CONDITIONING 5 Rounds: a. 1-Arm KB Swing LEFT x10 b. 1-Arm KB Swing RIGHT x10 c. Slasher LEFT x10 d. Slasher RIGHT x10 e. KB Hang High Pull x10 f.  1-Arm KB OHS LEFT x10 g. 1-Arm KB OHS RIGHT x10 *2 min rest between rounds