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Archives: Oly

Thursday, July 9, 2020

7 rounds for time(s) of:

Run 400m
10 Toes to Bar
10 Power Snatch – 95#/65#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Thursday, July 2, 2020

  1. Snatch Grip Deadlift – 3 reps X 5-7 working sets, rest 90-120s

Compare to Sunday, January 15, 2012

  1. Power Snatch – 3 reps X 5-7 working sets, rest 90-120s

Compare to Friday, March 6, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Monday, June 29, 2020

Hang Squat Clean – 2, 2, 2, 2, 2, 2, 2

Compare to October 03, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Tuesday, June 23, 2020

27, 21, 15, 9, 3 rep rounds for time of:

Shoulder Press – 95#/65#
Box Jumps – 24”/20”
Hang Power Snatch – 95#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Tuesday, June 16, 2020

A.  Push Press – 3, 3, 3, 3, 3

Compare to Saturday, February 15, 2020

B.  Split Jerk – 2, 2, 2, 2, 2, 2, 2

Compare to Friday, January 31, 2020

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Friday, June 12, 2020

Complete for time:

 “Double Grace”

60 Dowel Clean and Jerk

Coach’s notes:

Just kidding. ;) You can use weight, RX'd is 135#/95#. Post time to compete to comments.

WOD Leaderboard
Comments: 10

Sunday, May 31, 2020

At Home WOD:

A. For time complete:

50 ft. Handstand Walk
30 Dowel Clean and Jerk
100 ft. Broad Jump
30 Dowel Front Squat
150 ft. Bear Crawl
30 Dowel Push Jerk
Run 1 mile
REST 2:00

B.Run 800m

WOD:

A. Work to your heaviest 8RM Clean and Jerk in 15 minutes.

B. For time complete:

50 ft. Handstand Walk
15 Clean and Jerk
100 ft. Broad Jump
15 Front Squat
150 ft. Bear Crawl
15 Push Jerk
Run 1 mile
Note:  For Weightlifting movements use 75% of your 8RM from A.      

Coach’s notes:

For At Home WOD post time to complete A and B. For WOD post load for A and time to complete B to comments.

WOD Leaderboard
No Comments

Wednesday, May 27, 2020

At Home WOD:

A. Complete for VIRTUOSITY.

Power Clean/Front Squat/Push Jerk/Squat Jerk – 3/3/3/3 X 5 sets, rest approx. 60s

B. Complete 5 rounds for time(s) of:

10 Dowel Clean and Jerk
15 Double Milk Jug Get-ups
20 Hands on Couch/Chair Dowel Jump Overs
REST 90s

WOD:

 A. Complete for load.

B. Power Clean/Front Squat/Push Jerk/Squat Jerk – 2/2/2/2 X 5 sets, rest 60-90s

C. Complete 5 rounds for time(s) of:

10 Clean and Jerk
15 Double Dumbbell Get-ups
20 Hands on Box Jump Overs
REST 2:00

 

Coach’s notes:

Post virtuosity or load for oly complex and time per round, plus total working time for triplet to comments.

WOD Leaderboard
Comments: 1

Friday, May 22, 2020

At Home WOD:

A1.  Dowel Hip Clean Elbow Rotation – 15 reps X 5 sets, rest = scales

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest = scales

A3.  Dowel Hip Squat Clean – 15 reps X 5 sets, rest = scales

A4.  Tall Split Jerk – 10/side X 5 sets, rest = scales

 

WOD:

A. Power Clean – 2 reps X 5-7 working sets, rest 1-2 mins

B. Hang Squat Clean – 2 reps X 5-7 working sets, rest 1-2 mins

Practice front and back scales between sets.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Friday, May 16, 2020

At Home WOD:

5 Rounds for time(s) of:

15 Box Jumps
20 Double Milk Jug Power Snatch
25 Alternating Basketball Front Plank Holds
REST 2:00

 WOD

A. Practice SLIPS for 20 minutes.

B. 5 Rounds for time(s) of:

15 Box Jumps
10 Power Snatch
5 Bar Muscle-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3