Category: Wods

Strength.

Pendlay row (to be performed as strict as possible. do not increase weight if you can’t keep good form)

8,8,8,8

Conditioning.

10min amrap

10 push press 50/35kg

15 sit up

20 kettlebell swings (Russian) 24/16kg

Skill.

Work up to a heavy 3 rep touch & go power clean

Conditioning.

‘Grace’.    Compare to 10th Feb.

30 clean & jerks 61/42.5kg

(7min time cap)

Skill.

Turkish get up. Spend time working with kettlebells and barbell.

Conditioning.

10min amrap

5 pull up

10 hand release push up

15 goblet squat 24/16kg kettlebell

Rest 1min. Then.

5min amrap of TGU’s

Strength/Skill.

3RM Push jerk.

Conditioning.

9min amrap

3 wall walks

6 push jerk 70/50kg

30 double unders

Skill.

Novice. Kipping pull up

Advanced. Muscle up (rings or bar)

Conditioning.

4rds for total reps

60 sec wall ball 9/6kg 10’/9′

60 sec sit up

60 sec kettlebell snatch (alternate) 24/16kg

60 sec rest

Skill.

15min work up to a heavy hang power snatch + hang snatch.

Conditioning.

5 rounds for time.

6 power snatch 60/40kg

12 box jumps 24/20

Strength.

Front squat (4th week of cycle)

1 x 5 @80%

1 x 3 @85%

3 x 1 @90%

2 x 1 @95%

Conditioning.

7 rounds for time

7 front squat 60/40kg

7 burpee

7 pull up

Strength.

4 x superset of:
3 push press
3 weighted pull up

Conditioning.

5 kettlebell swings 24/16kg
5 box jump 24/20
10 kbs
10 box jump
15 kbs
15 box jump
20 kbs
20 box jump
25 kbs
25 box jump
30 kbs
30 box jump

Skill.

12min to establish 2RM hang clean.

Conditioning.

3 x 3min amrap. 60sec rest between amraps.

3 hang power clean 70/50kg
6 push up
9 air squat

Strength.

Pendlay row
6,6,6,6

Conditioning.

5 rounds for time.

15 ground to overhead 20/10kg plate
20 overhead lunge 20/10kg plate
40 double unders