3 Position Snatch
3 Rounds
3 Snatch Complex
15 Toes to Bar
30 Wall Balls
ASP
Overhead Squat: 60/5, 65/5, 70/5)2, 75/5
Power Snatch: [60/3, 65/3, 70/3]2
Power Clean: [60/3, 65/3, 70/3]2
Deadlift: 70/3, 75/3, 80/3)3
WOD Blog |
JEDI
3 Position Snatch 3 Rounds 3 Snatch Complex 15 Toes to Bar 30 Wall Balls ASP Overhead Squat: 60/5, 65/5, 70/5)2, 75/5 Power Snatch: [60/3, 65/3, 70/3]2 Power Clean: [60/3, 65/3, 70/3]2 Deadlift: 70/3, 75/3, 80/3)3
0 Comments
JEDI
Back Squat: 70/3, 75/3, 80/3)3, 85/2 14min AMRAP 2 Deadlift 4 Chest to Bar 6 Lateral Box Jumps *add 2 reps per round ASP Front Squat: 60/5, 70/5)2, 75/5)2 Clean and Jerk: [60/3, 65/3, 70/3]2 Clean Pull: 70/3, 75/3, 80/3)3 Romanian Deadlift: 60/5, 70/5, 75/5)3 JEDI
Hang Squat Clean 3 Rounds 8 Clusters (75) 200m Run 30 Kettlebell Swings 200m Run ASP Back Squat: 60/5, 70/5)2, 75/5)2 Snatch: [60/3, 65/3, 70/3]2 Snatch Deadlift: 70/3, 75/3, 80/3)3 Bent Over Rows: (x/7)5 JEDI
Romanian Deadlift: 75/5)3 4 Rounds 2 Rope Climbs 5 Front Squats (70) 1min Rest 3 Rounds 500m Row Sprint 30sec AMRAP burpees 1min rest ASP Snatch: 70/3, 75/3)2, 80/3)2 Clean+F.Squat+P.Press: 70/3+3+3, 75/3+3+3, 80/3+3+3)2 Clean Pull: 70/3, 80/3, 90/3)3 Romanian Deadlift: 75/5)3 JEDI
Jerk Footwork Jerk Balance 5 Rounds 1 Suicide Sprint 7 Burpee Toes to Bar 10 Ring Dips 12 Lateral Box Jumps ASP Shrug Snatch: (x/5)4 Behind the Neck Press: 60/3, 65/3, 70/3)3 Hypers: (x/6)4 JEDI
Deadlift: 60/3, 70/3, 75/3)3 3 Rounds 12 Barbell Lunges 30 Double Unders 12 Push Press (60-65) 30 Double Unders ASP P. Clean: 70/3, 75/3, 80/3)4 Clean Extension + Clean Shrug: 70/3+3, 80/3+3, 85/3+3)2 Front Squat: 70/5, 80/3, 85/2)4 Good Morning (Squat Width, Weighted): (x/5)3 JEDI
Back Squat: 70/3, 75/3)2, 80/3)2 4 Rounds 7 Hang Snatch 200m Sprint 1min AMRAP Pull Ups Rest 1min ASP Snatch Halting Deadlift: 60/3, 70/3, 80/3)3 Snatch Balance: (65/3)4 Bent Over Rows: (x/7) JEDI
Power Shrug Clean Shrug Clean 1min AMRAP Box Jumps 2min AMRAP Clean and Jerk(65) 3min AMRAP 5 Box Jumps 3 Clean and Jerks Rest 1min between AMRAPs ASP 3 Pos Power Snatch: 70/3, 75/3)2, 80/3)2 Snatch Pull: 70/3, 80/3, 90/2)3 Back Squat: 70/3, 75/3)3, 80/3 Push Press: 70/3, 75/3)2, 80/3)2 JEDI
Accessory Skills and Drills 4 Rounds 5 Bear Complex 15 Toes to Bar 1 Speed Sledicide ASP P. Snatch: 65/3)2, 70/3)2, 75/3)2 P. Cleand and Push Jerk: 65/3)2, 70/3)2, 75/3)2 Romanian Deadlift: 75/3, 80/3, 85/3)3 Back Squat: 70/3, 75/3, 80/2)3 JEDI
Back Squat 60/5, 70/5, 75/3)5 4 Rounds 20 Ring Push Ups 25 Sit Ups 30 Kettlebell Swings ASP SOTs Press: (x/5)4 Bent Over Rows: (x/10)3 Speed: 3x(200m Sprint, 100ft Broad Jump, 30 Kettlebell Swings) 3min Cap, rest 1 min between rounds |
Find Us!Archives
August 2015
|