russian twist

Friday 8.28.2015

Strength
2RM Front Squat

Conditioning

For Time:

50/40 Cal Row
30 Deadlift 135/95
20 Hang Power Clean 135/95
10 Thrusters 135/95

Finisher
100 Russian Twist

Competition

3 Rounds
10 Thrusters 45/35
5 Rope Climbs

Beginner

Strength
5 x 5 Fronts Squat

Conditioning

For Time:

30/20 Cal Row
30 Med Ball Deadlift
30 Med Ball Clean
30 Med Ball Thrusters

Finisher
100 Russian Twist

Tuesday 5.26.2015

wodSTRENGTH/SKILL15 min to find 2RM Full Clean

CONDITIONING Double “Grace” (light) 30 Clean and Jerks 95/65 *3 min Rest* 30 Clean and Jerks 95/65

Finisher 150 Russian Twist 

COMPETITION 5 min AMRAP: 3 Muscle Ups 1 Rope Climb 

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

Wednesday 3.25.2015

wodSTRENGTHA. 10 x 2 Back Squat @ 65% B. 3 x 12 Walking Lunges (Weighted)

CONDITIONING For Time: 100 DB Thruster 40/30 *5 Burpees at the top of each minute

Finisher 120 Russian Twist

Monday 2.16.2015

wodSTRENGTHA. 8 min EMOM: 2 Deadlifts @ 65% B. 3 x 15 Romanian Deadlift (50% of above)

CONDITIONING 7 min AMRAP: 10 Front Squat 95/65 20 Reverse Lunge (10 per side)

Finisher 3 x 30 Russian Twist

COMPETITION 3 x 12 Weighted Glute Bridge 40 Pistols

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 11.13.2014

wodSTRENGTH10 min EMOM: Power Clean + Jerk  @  70%

CONDITIONING For Time: 800m Run 30 Power Clean and Jerks 135/95 800m Run

Finisher Team Russian Twist 4 x 10 per side

Thursday 9.18.2014

wodSTRENGTH15 min to work up to 2 Medium-Heavy Thruster

CONDITIONING 20 min EMOM: 3 Thrusters 65/45 5 Burpees

Finisher 100 Russian Twist

Monday 8.25.2014

wodSTRENGTHA. 12 x 2  Wide Stance Squat @ 75% B. 2 x ME Russian KB Swing

CONDITIONING 3 Rounds: 24 Double Unders 12 Deadlifts 185/115 6 Front Squats 185/115 *1 min rest

Finisher 50 Back Ext 50 Russian Twist

Wednesday 7.23.2014

wodSTRENGTH/SKILL10 min Clean and Jerk Work/Warmup 

CONDITIONING 10 Rounds: 3 Clean and Jerk 135/95 4 Pushups 5 Pull-ups

Post WOD 30 T2B 100 Russian Twist  

COMPETITION 3 Rounds (stay on the bar): 5 Strict Pull-ups 5 Kipping Pull-ups 5 Butterfly Pull-ups