Month: December 2014

Full Snatch5 x 1 @ 70% (no hook grip) Bent Over Row3 x 8 @ 70% of 1rm Snatch Complete 3 rounds for time:400m Run30 Russian Swings 20 Overhead Squats (75/55)

Complete 4rds for time:800m Run125 Double Unders

Power Clean4 x 3 @ 75%, add weight each setFront Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80% Complete 3rds for time:10 Hang Squat Snatch 10 Bar Muscle Ups(135/95)

Back Squats – 10 Minutes 1 x 3 @ 75%1 x 5 @ 60% EMOM – 24 Minutes Min 1 – 10 Single Leg DB DeadliftsMin 2 – 10 Pistol Squats Min 3 – 3 Rope Climbs Min 4 – Max Handstand Walk

Power Snatch + Full Snatch Set 1 – 3 Power/3 Full @ 75%Set 2 – 2 Power/2 Full @ 80%Set 3 – 1 Power/1Full @ 85% AMRAP – 2 Minutes Push Press @ 155/115 AMRAP – 2 Minutes Front Squats @ 135/95 AMRAP – 2 Minutes SDLHP @ 95/65 AMRAP – 2 Minutes Bar Facing…

Complete the cycle (unbroken), 5x:1 Full Clean2 Front Squats 3 Thrusters*Start @ 70%, add weight each set Back Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80%Complete for time:21 Deadlifts (315/225)15 Hang Power Cleans (225/135)9 Thrusters (135/95) *If this WOD is not done as RX, you should consider the following:DL, 70%…

Power Clean4 x 3 @ 75% of 1rm full cleanFront Squats – 10 Minutes 1 x 2 @ 75%, 1 x 2 @ 80%, 1 x 2 @ 85%, 1 x 1 @ 90%Complete for time, rain or shine:400m Run x 5

KB Split Squats 3 x 8Single Leg DL 3 x 8Seated Good Morning 3 x 8Tiger Twist 5 x 12

Power Snatch + Full Snatch1st Set – 1 Power + 1 Full 85%2nd Set – 2 Power + 2 Full 80%3rd Set – 3 Power + 3 Full Front Squats – 10 Minutes 4 x 3 @ 75% AMRAP – 10 Minutes 10 Pistol Squats 10 Toes To Bar10 Power Snatch