Monthly Archives: September 2012

max clean and jerk 1-1-1-1 max OH squat 1-1-1-1

10 burpees on the minute for 25 minutes if you don’t get 10, drop to 8 and 200 m run after WOD if you don’t get 8, drop to 6 and 400 m run after WOD if you don’t get … Continue reading →

7 x 2 hang snatch + 1 full snatch @ 75% of max 7 x 1 power clean + 2 jerks @ 75% of max 1 mile run for time

“Brianna’s 22nd WOD” 3 rounds: 22 KB SDHP 70/53 1/2 gasser 22 KB swings 70/53 1/2 gasser 22 KB pulls w movement 70/53 1/2 gasser 22 pushups 1/2 gasser every drop during 22 reps = 1 lap after WOD

Open Gym

4 laps 50 deadlifts 225/135 50 KB lunges 53/35 4 laps

17 min AMRAP: 40 m gallup 8 box stepups 53/35 KB each hand 20 KB snatch 53/35 (must be unbroken, 10 burpees for each break after the WOD) then… straight into 3 min to max push jerk

10×1 hang power snatch 75%, rest 45 seconds then… 5 rounds: 7 man makers 30/20 40 m death march as heavy as possible

3 rounds: 15 CTB pullups 20 burpees 15 SDHP 95/65