Foundations W.O.D.

  • December 5, 2016

    Warm up: 400m Row, 10 Inch worms, 10 Pass thru’s, 10 Push ups

    Today’s Lift: “MB Clean, Hang Clean, Power Clean & Jerk

    Skill:  HSPU progression

    Conditioning WOD: (5rds)

    • 200m Row
    • 5 C&J
    • 5 HSPU from box or HRPU
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W.O.D.

  • December 5, 2016

    Warm up: 500m Row then review lifts

    Strength: Snatch lift off + halting Snatch DL + floating Snatch pull (2+2+3) (use 80-90%), Muscle Snatch + Press in Snatch (3+3 x 3)

    Skill: Waiter’s carry (2x 100m) (24/16) (16/12) (12/8)

    WOD: 16.2 (0:00-0:400)

    • 25 T2B
    • 50 DU’s
    • 15 Sq. Cleans (135/95) (115/75) (95/65) 4:00-8:00
    • 25 T2B
    • 50 DU’s
    • 13 Sq. Cleans (185/115) (135/85) (115/75) 8:00-12:00
    • 25 T2B
    • 50 DU’s
    • 11 Sq. Cleans (225/145) (185/115) (135/85) 12:00-16:00
    • 25 T2B
    • 50 DU’s
    • 9 Sq. Cleans (275/175) (225/145) (185/115)

    *If you feel make into an AMRAP for 20 minutes

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