pulls

Thursday 6.25.2015

wodSTRENGTH5 min Row for Distance

CONDITIONING 4 Rounds of 1 Min at Each Station: Box Jump Over 24/20 KB High Pull 53/35 Up Downs *1 min Rest*

Finisher 2 x ME Plank

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

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 4.14.2015

wodSTRENGTH15 min to build to Heavy Clean + Front Squat

CONDITIONING Death By: Full Clean 135/95 Lateral Burpee Over the Bar

Finisher 3 x 1 min Plank 3 x 30 sec DB Curls

COMPETITION 10 min to find Heavy Turkish Get Up 8 x 2 Heavy Hang Clean Pulls

Thursday 4.9.2015

wodSTRENGTH200m Sled Pull (medium heavy)

CONDITIONING 4 Rounds of 30 sec on/off: Barbell Body Row Plank Banded Pushdowns V-Ups

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 CTB Pull-Ups

Friday 2.13.2015

wodSTRENGTHA. 15 min to find 1RM Push Press + Jerk B. 3 x 15 Deficit Push Ups

CONDITIONING 10! Pull-Ups Push Press 95/65

Finisher 125 Face Pulls

COMPETITION 30 Power Clean and Press for Time 95/65

Tuesday 2.10.2015

wodSTRENGTH20 min to find 1RM Clean and Jerk

CONDITIONING 10 min AMRAP: 200m Sprint 10 DB Hang Clean and Split Jerk R/L 40/30

Finisher 3 x 5 Turkish Get Up R/L

COMPETITION 8 x 3 Clean Pulls @105%

Monday 12.22.2014

wodSTRENGTHA. 15 min to find 1rm Close Grip Bench Press B. 3 x ME Push-Ups

CONDITIONING Teams of 2 5 Rounds per person 2 min to: Row 20 Calories/15 Calories ME Pull-Ups *Teammates alternate rounds

Finisher 100 Face Pulls

 

Sunday 11.23.2014

wod CONDITIONING 5 Rounds of: 30 sec on/30 sec off Tuck Jumps KB High Pull Mountain Climbers KB Slasher

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Friday 10.31.2014

wodSTRENGTHA. 8 Min EMOM: 5 DB Press + 5 Burpees B. 100 Face Pulls

CONDITIONING 10 min AMRAP: 40 Push Press 45/35 20 Push ups 10 Bent Over BB Row 45/35

Finisher 50 Hanging Strict Knee Raise