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11.30.16 WOD

November 27, 2016

Weightlifting

15 Minutes to find today's heaviest snatch
 

Conditioning

21-15-9
Hang Power Snatch 115/80
Ring Dips

*if dips are a limiting factor for you then please sub for 30, 20, 10 regular push ups. Afterwards do 5 sets of 4-6 dips at the end of the session to make up for this.

-rest 5 minutes-

2 rounds
25 deads 225/155#
800m Run or 50 Calories

*scale to a weight you can get the whole of the first round out unbroken

10 minute cap for each WOD

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Strength:

Front Squats 5 Reps @ 75%, 3 Reps @ 85% & 1+ Reps @ 95%

 

Conditioning:

 

13 min AMRAP

5 Shoulder to OH 135/95#

35 Sit Ups

10 Pull Ups

 

5.11.15

May 11, 2015

Strength:

Front Squat 3 Reps @ 70%, 80% and 3+ Reps @ 90% (+20#)

 

Conditioning:

4 Rounds for Time:

15 Shoulders to OH 115/75#

40 Sit Ups

200m...

3.9.15

March 9, 2015

Strength:

 

Front Squats 5 Reps @ 40,50 & 60%

 

 

Conditioning:

 

13 min AMRAP

5 Clean & Jerks 135/95#

10 Pull Ups

400 m Run

 

5.18.15

May 18, 2015

1/10
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