Category: WOD and NEWS

Weightlifting: Clean and Jerk 7 x E2MOM 3+1 @ 60% 3+1 @ 65% 2+1 @ 70% 2+1 @ 75% 3 x 2+1 @ 80% *i.e. 3 cleans then 1 jerk = 3+1 Clean Pull 5xEMOM 3 x 2 @ 100% 2 x 2 @ 105% *use Clean and Jerk percentage WOD: OW Alan John Standard…

Weightlifting: Snatch 7 x E2MOM 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 3 x 2@ 80% Snatch Pull 6 x EMOM 3 x 2 @ 100% 3 x 2 @ 105% *Use 1RM Max Snatch for pull WOD: 9 Minute EMOM 12 DBx1 Hang Power Clean (6R/6L) 10 Cal row…

Warm-up: Single leg deadlift 3×10 (5R/5L) each leg *use moderately heavy KB Strength: Back Squat 7 x E2MOM 3 @ 75% 4 x 3 @ 80% WOD (For time): 50 S2OH 50 Pistols 50 Ft Alt FR Lunge (must step forward) RX DBx2 35/50 RX+ KBx2 35/50 S2OH to front rack, not shoulder, OH lunge

Weightlifting: Power Snatch 2xE2MOM 1×2 @ 70% 1×2 @ 75% 4xEMOM 4×1 @ 80% Power Clean + Push Jerk Power clean + Push jerk Complex 5xE2MOM 2×1+1 @ 75% WOD: 10 Min AMRAP 25ft HS Walk 12 Pull Ups 15 DB OH Squat Scale HS Walk with Bear Crawl RX 35/50 RX+ C2b, 70/50

Warm Up: 7-10 Min: Squat Therapy https://breakingmuscle.com/learn/squat-therapy-4-drills-that-will-improve-your-squat Strength: Overhead Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: 8 Rounds For Time 8 FR Lunges (Alternate each leg) 8 S2OH RX 95/75 RX+ 135/95

Strength: Front Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: “0 to 100 Real Quick” / 35 Min AMRAP 1000M Row 100 Single Unders 900M Row 90 SU 800M Row 80 SU 700M Row 70 SU 600M Row 60 SU 500M Row 50 SU 400M Row 40 SU 300M…

Warm-up: Foam Roll x 5 minutes Then… 2 Rounds Squat Sit x 1 minute Squat Sit to Reach x 10 Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front) Strength: Back Squat 4xE2MOM 4 @ 75% WOD: AMRAP in 14 minutes of 10 Back…

Weightlifting: Snatch 8xE2MOM Continue to run an E2MOM clock. Do not warm up seperately for each workout. 1×2 @ 65% 2×2 @ 70% 2×1 @ 75% 3×1 @ 80% Clean and Jerk 8xE2MOM 1×2 @ 65% 2×2 @ 70% 2×1 @ 75% 3×1 @ 80% WOD: 1-Mile Run (For Time) Max Effort 1-Mile Run

Weightlifting: Complete a 10xE2MOM Do not take additional time between Power Snatches and Power Clean and Jerk Power Snatch: 5 x E2MOM 2 @ 70% Power Clean: 5 x E2MOM 2 @ 70% WOD: Tumilson (For Time) 8 Rounds: 200m Run 11 Dumbbell Burpee Deadlifts, 60# In honor of U.S. Navy Special Warfare Operator Petty…

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,…