Month: February 2016

Kobe Bryant Memorial WOD WOD: “Mamba” 81 cal buy in 5 rounds 8 power snatches 135/95 24 wall balls 20/14 20 box jumps 24″/20″ 41 burpee buy out 81 for Kobe’s point game, 5 rounds for the 5 NBA championship rings he earned with the Lakers, 8 power snatches for his jersey number from 1997-2006,…

01292020: Week 4 of 8 Weightlifting: Snatch 6 x E2MOM 2 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 heavy single Skill Work: Work on rope climb skill and technique. WOD: 10 RFT 1 Rope Climb 100M Run

Warm-up: 3 Rounds 5 Single leg deadlift, right leg 5 Single leg deadlift, left leg 5 Push Press *Start with empty barbell and add weight each round Back Squat 3RM 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% WOD: 3 RFT 100M Cross Carry 15 DB Thrusters 35/50

Weightlifting: Clean and Jerk 6 x E2MOM 2 x (2+1) @ 60% 2 x (2+1) @ 70% 1 x (1+1) @ 80% 1 x (1+1) heavy single Clean Pull 5 x EMOM 75% 3 x 3 80% 2 x 2 WOD: 6 x E2MOM 15 Pull Ups/Dips Cal row with remaining time *alternate pull ups…

Weightlifting: Power Snatch 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Snatch Pull 75% 3 x 3 80% 2 x 2 WOD: Coach Q – 4 rounds for time 600 m Run 21 Pull Up 14 Hang dumbbell P. Clean (2 35/50)

Weightlifting: Overhead Squat (If unable to do overhead squat due to mobility substitue with front squat) 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Front Squat 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM WOD: AMRAP 15 Minutes 10 OH Squat 95/135 10 T2B 200M…

Weightlifting: Power Clean 4 x E2MOM 70% x 3 75% x 3 80% x 3 3RM *Only record 3RM Clean Pull 5 x E2MOM 75% 3 x 3 80% 2 x 2 WOD: 5 RFT 6 Hang Clean 95/135 8 S2OH 10 Wallball 14/20 *Hang clean is Athlete’s choice, either power or full

Weightlifting: Back Squat 4 x E2MOM 70% x 5 75% x 5 80% x 5 5RM for the day *Record only the 5RM Push Jerk 4 x E2MOM 60% x 3 65% x 3 70% x 3 3 RM *Use split jerk 1RM *Record only 3RM WOD: 10 x EMOM (For Time) Odd – 12…