Category Archives: Olympic Lifting

WOD 02/26/15

Warm-up: 15-9-6-3

Handstand Push-ups

Ring Dips

Push-ups

Metcon: 4 Rounds For Time

10 Sumo Dead Lift High Pulls  95#/65#

10 Push Press  95#/65#

20 Back Squat  95#/65#

-Post Load & Time-

WOD 02/24/15

-10 Minutes Mobility Work-

Warm-up: 6 Minute AMRAP

5 Dead Lift  255#/155#

7 Bar Facing Burpees

9 Abmat Sit-ups

-Record DL# & Rounds/Reps-

Metcon: 20 minute EMOTM

Odd = 15 Wall Balls 20#/14#

Even = 20 Double Unders & 5 Toes To Bar

-Record WB#, T2B or K2C, Rounds Unbroken-

WOD 02/19/15

Teaser Alert!!!….Friday’s WOD is OPEN Workout “11.1”….go to the games site or google it to watch the movement standards video. Be ready to throw down!

Warm-up: 10 Minute AMRAP 

12 Wall Balls  20#/14#

6 Burpees

3 Dead Lifts  225#/135#

-10 minute rest & set-up-

5 Minutes Squat Clean Points of Performance6a00e55188b4c088330176170a4c2f970c-320wi

Strength Metcon:  For Time 12-9-6

Squat Clean  155#/95#

Knees to Elbows

Box Jump  24″/20″  (be “Accurate” on your jumps…prevent bloody or bruised shins)

-Record Load, Ab Movement, Box Height & Time-

(there are a lot of moving parts today so please help your coaches & be quick to set-up, tear down & clean)

WOD 02/18/15

Strength: Front Squats off the Rack (20 minute max)

Sets of 3 starting with just the bar increasing weight each set for 7 set working to a 3 rep max.

Then 6 sets of 3 decreasing weight to just the bar.

3-3-3-3-3-3-3 (7 up) then 3-3-3-3-3-3 (6 down)

Metcon 1: 5 Rounds For Timeth

15 GHD Sit-ups

15 Goblet Squats 45#/25# Plate

15 Handstand Push-ups

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