9-24-2016

Level I & Level II “Team WOD Saturday” Deadlift (155 / 105) 9 reps Front Squat (155 / 105) 9 reps Shoulder-2-Overhead (155 / 105) 9 reps AMRAP in 15...
9-5-2016

9-5-2016

Level I & Level II Split Jerk (M.E.) 1 rep *NOTE: You’ll have 15 minutes to set a 1RM split jerk; take as many attempts as you need — ODD: Deadlift (85%) 2 reps EVEN: Push Press (75%) 5 reps Every 90 seconds for 9...

9-1-2016

Level I & Level II ODD: Deadlift (80%) 3 reps EVEN: Push Press (80%) 3 reps EMOTM for 10 min *NOTE: This is done in “Ping Pong” alternating fashion. On the ODD minutes (1, 3, 5, 7, and 9) you will do 3 deadlifts. On the EVEN minutes (2, 4, 6, 8, and 10) you will do 3 push presses. — BTN Push Press + BTN Power Jerk + Overhead Squat (60% OHS 1RM) 1 + 1 + 1 rep EMOTM for 12 min *Build across all rounds **NOTE: BTN = Behind The...

8-29-2016

Level I Front Squat (70%) 3 x 8 — Deadlift (115 / 75) 1 rep Hang Power Clean (115 / 75) 1 rep Front Squat (115 / 75) 1 rep Push Press (115 / 75) 1 rep AMRAP in 10 min *NOTE: Anytime the barbell rests on the ground (i.e. not a touch-n-go) a FIVE burpee penalty is assessed AND paid immediately in full before re-gripping the bar to continue Level II Front Squat (70%) 3 x 10 — Deadlift (115 / 75) 1 rep Hang Power Clean (115 / 75) 1 rep Front Squat (115 / 75) 1 rep Push Press (115 / 75) 1 rep AMRAP in 10 min *NOTE: Anytime the barbell rests on the ground (i.e. not a touch-n-go) a FIVE burpee penalty is assessed AND paid immediately in full before re-gripping the bar to...
8-23-2016

8-23-2016

Level I ODD: Back Squat (70%) 8 reps EVEN: Push Press (70%) 10 reps Every TWO minutes for 12 minutes — Drop Snatch AMRAP in 10 min NOTE: This is warm up + technique time to prepare for Part C — Snatch 1 rep EMOTM for 10 min NOTE: Build across all sets Level II ODD: Back Squat (70%) 10 reps EVEN: Push Press (70%) 10 reps Every TWO minutes for 12 minutes — Drop Snatch AMRAP in 10 min NOTE: This is warm up + technique time to prepare for Part C — Snatch 1 rep EMOTM for 10 min NOTE: Build across all...