140409

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WOD 140409

BBG

Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

130404

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WOD 140404

Strength

Establish a 1RM Deadlift.

*Have fun, but don’t take more than 3-4 heavy attempts.

Conditioning

Tests:

1) 1 set ME UB Ring Dips*.

*If you have Muscle-ups, do those.

2) Run 400m AFAP.

3) ME UB Wall Balls 20/14# (stop if you get to 150, note time).

140402

Coach Lindsey Adkins: #340 Deadlift


WOD 140402

BBG

1) 5X1 Hang Snatch – work to a true 1RM.

2) 5X1 Hang Clean – work to a true 1RM.

Conditioning

Tests:

1) 1 set – ME UB C2B Pull-ups.

2) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).

3) 1 set ME UB Power Snatches @ 135/95#.

Rest as needed between tests.