Dirty Thirty
30 Clean and Jerk
30 2-Squat Wall Ball
30 Box Jumps
30 Pull Ups
WOD Blog |
Back Squat: 60/5, 70/5, 75/5)5
Dirty Thirty 30 Clean and Jerk 30 2-Squat Wall Ball 30 Box Jumps 30 Pull Ups
0 Comments
JEDI
Front Squat 60/3, 70/3, 80/2, 85/1, 90/1, ... 3 Rounds 60sec ON, 30sec OFF Tire Flips Sled Push Burpees Wall Walks Shuttle Runs ASP Power Snatch: 70/3, 80/2, 85/2, 90/1, 95/1, ... Power Clean: 70/3, 80/2, 85/2, 90/1, 95/1, ... Front Squat: 70/3, 80/2, 85/2, 90/1, 95/1, ... JEDI3 Posititon Clean: 60/3, 70/3, 75/3)3
3 Rounds 5(1 Power Clean 3 Push Press) 20 Toes to Bar Then 3x250m Row Sprint 60sec rest ASP 2 Rounds 30sec ON 30sec OFF Box Jumps Lateral Box Jumps Squat Box Jumps Kipping Drills Max Height Kip Hip to Bar Kip Max Height Pull Ups 3x10 GHD Sit Ups 3x10 Hip Extension 3x10 V-Ups JEDI
Deadlift 70/3, 80/2, 85/1, 90/1, ... 4 Rounds 20 Push Ups 100ft Walking Lunges (Overhead Plate) 20 Box Jumps ASP Clean and Jerk: 70/3, 75/3, 80/2, 85/1, 90/1, ... Clean Pull: 80/3, 85/3)2, 90/3)2 Overhead Squat: 60/3, 70/3, 75/3)3 Good Morning: (x/6)4 JEDI
Power Snatch to Overhead Squat: 60/3, 70/3, 75/3)3 100 Double Unders 3 Rounds 10 Hang Power Snatch 10 2for1 Wall Balls 100 Double Unders ASP Jerk Balance: 50/3)5 Shrug Cleans: (x/5)3 Row Sprints: 5min AMRAP: 30sec on, 30sec off Wow!! There were some fun PRs today! Great job everyone!
JEDI Backsquat: 70*3, 80/2, 85/1, 90/1, 95,1, ... 15-12-9 Pull Ups Kettlebell Swings 800m Run 9-12-15 Pull Ups Kettlebell Swings ASP Snatch: 70/3, 75/3, 80/2, 85/2, 90/1, ... Snatch Extension: 80/3, 8573)2, 90/3)2 Back Squat: 70/3, 80/3, 85/3)5 JEDI
Front Squat: 70/3, 80/3, 85/2, 90/2, 85/2, 75/5 3 Rounds 20 Thrusters 30 Toes to Bar 50 Double Unders ASP 5min Cindy: 5 Pull Ups, 10 Push Ups, 15 Squats Power Snatch: 70/3, 80/3, 85/2, 90/2)3 Power Clean + Push Jerk: 70/3, 80/3, 85/2, 90/2)3 Snatch Halting Deadlift: 80/3, 85/302, 90/2)2, 95/2 Overhead Squat: 60/5, 70/5, 75/5)5 JEDI
Clean and Jerk 5 Rounds 12 Handstand Push Ups 12 Hang Cleans (55) 1 Sled Push ASP Press: 60/3, 70/3, 75/3)4 Bent Over Rows: (x/10)4 Donkey Kong 12-15-9 Burpees Box Jumps Kettlebel Swings JEDI
Deadlift: 70/3, 80/3, 85/2)2, 90/2)2 Donkey Kong 21-15-9 Burpees Box Jumps Kettlebell Swings ASP Clean and Jerk: 60/3, 70/3, 75/2, 80/2, 85/2, 90/2, 85/2 Clean Extension + Shrug: 80/3, 85/3, 90/3)2, 95/2)2 Front Squat: 70/5, 80/3, 85/2, 90/2)3, 75/5 Romanian Deadlift: 70/3, 80/3, 85/2, 90/2)2, 95/2 JEDI
Snatch: 1rep Max 15 Power Snatch (55) 21-15-9 Wall Balls Chest to Bar 15 Power Snatch ASP Jerk Dip: 70/3, 80/3, 85/3, 90/3, 95/3, 100/3)3 Jerk Balance: up to 60/3)3 Shrug Clean: (x/5)4 21-15-9 Wall Balls Chest to Bar |
Find Us!Archives
August 2015
|