WOD 120514:

12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).

- then -

3 rounds for time of:

50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm
10 Alternating DB Snatches
20 DB OH Walking Lunges, Left Arm

Notes: Dumbbell load should be heaviest possible. Prescribed loading is 100/70lb. The load used should be as close to this as possible.

Best lanyard ever.

WOD 120305:

1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets.

15 Min AMRAP of:

15 Hang Squat Clean to Thrusters 95/65
30 Double-Unders

WOD 120228:

10 Min AMRAP of:
4 HSPU (Regionals standard)
8 Hang Squat Snatches 75/55
16 KBS 24/16kg

WOD 120227:

15 Min to Establish a 3RM Power Clean

4 rounds for total working time of:

30 Split Jumps
10 Thrusters 95/65#
10 C2B Pullups

*Rest 2 minutes between each round.

WOD 120224:

High Bar Back Squat 1×5@65%, 3×5@75%, rest 2-3 min between sets

7 Min AMRAP of Burpees

WOD 120214:

Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.

75 Burpees
50 Hang Power Cleans 95/65
25 Strict Pullups
For Time.

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Rudy will share his thoughts on this tomorrow.

WOD 120213:

12 Min to Est a 2RM Snatch Balance

“WOD 1 – Training Camp 12.3″

8 minute AMRAP of:

7 OHS 115/75#
14 T2B
21 KBS 24/16kg

WOD 120210:

High-Bar Back Squat: 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% – rest 2-3 min between each set

5 Rounds for Total Reps of:

1 Min ME OHS @95/65
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec

This Friday there will be no 6:15 session.

Saturday, the 10am will move to 8am.

WOD 120207:

Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.

- then -

5 Min AMRAP of Double Unders
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B

*Notes: Each AMRAP should be completed with no rest between.