hang Snatch/TTB

29 May 2015

A. Snatch (hang below knee) 

-3×3 increasing, rest 2-3 min bet sets

B. Cleans (hang below knee) 

-3×3 increasing, rest 2-3 min bet sets-

C. WOD

4 Rounds.

30 sec ME Hang Snatch @65% of 1RM

-30 sec rest

30 sec ME T2B

-30 sec rest

Rest 3 minutes Then

3 minute AMRAP:

5 Hang Snatches @ 65%

7 T2B

HSPU/200

28 May 2015

A. Split Jerk

3×3, increase weight each set

-rest 2-3 minutes b/t set

B. Push Press

4×3, increase weight each set

-rest 2-3 min b/t sets

C. 4 Rds

10 False Grip Ring Row w/ feet elevated to same height as rings

-rest 1 minute

10 Strict Ring Dip

-rest 1 minute

D. WOD

12 minutes EMOM

Evens: 6 strict HSPU

Odds: 200m run

The gym and surrounding businesses are currently without electricity. WE Energies does not have an estimate for when it will be turned back on.  We will still be open but won’t have music or a clock. 

Power Snatch/Burpee

26 May 2015

A. Snatch

3×3

-increasing weight each set, rest 2-3 min b/t sets

B. Snatch first pull
3×3 w/ a pause at the knee

-increasing weight each set, rest 2 min b/t sets

C. Front squat

4×5-increasing

-rest 3 min b/t sets

D. WOD

4 Rds

:60 ME Power Snatch @ 50% BW

:60 ME Burpees

:60 Rest

-score is total reps

S2OH/Dubs

A. Power Jerk

1 Rep EMOM for 3 mins @90% 1RM

*If you don’t have a 1RM Power Jerk, take 7 mins and find one
B. Press
4×3

-increase weight each set, rest 2-3 min b/t sets
C1.
4 Rds

8 False Grip ring pull-up

-rest 1 minute

8 Strict HSPU

-rest 1 minute
D. WOD

2 minute AMRAP

15 S2OH 135/95

ME Double unders

-rest 1 minute

Complete above 3 more times.

Run/TTB/Wall Balls

22 May 2015

A. Snatch (hang below knee) 

3×1, done EMOM 

B. Cleans (hang below knee) 

3×1, done EMOM 

C. Goodmornings 

4×8, increasing weight each set

-rest 2 min b/t sets

D. WOD

3 rounds for time:

800m run

15 T2B

15 Wallballs 20/14

Pull Ups/Cleans/Front Squats

21 May 2015

A. Snatch

EMOM 3

1@ 85%
B. Tall Snatch

5×3

-increasing weight but focus on speed not maxing out
C. Front squat 

EMOM 8

1@85% of Clean 1RM
D. WOD 

3 rounds.

1 minute ME Pull-ups

1 minute ME Squat cleans 185/135

-rest 1 minute-

Immediately following last rest period:

3 rounds.

1 minute ME Pull-ups

1 minute ME Front squats 135/95

-rest 1 minute-

Helen

15 May 2015

A. Snatch (below knee) 

5×1-increasing

-rest 2-3 min b/t sets

B. Cleans (below knee) 

5×1-increasing

-rest 2-3 min b/t sets

C. WOD

“Helen”

3 rounds for time:
400m Run
21 KB swings #53/35
12 Pull-ups