"Olympic Weight Lifting Class"
Snatch Balance Work
12 Minutes - On the Minute
3 Dead Lift @ 115 lbs.
3 Hang Power Clean @ 115 lbs.
3 Push Jerk @ 115 lbs.
Wednesday, June 30, 2010
Saturday, June 26, 2010
WOD 268
"Christine"
3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")
Time - 19:45
3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")
Time - 19:45
Wednesday, June 23, 2010
WOD 267
"Olympic Weight Lifting Class"
4 Rounds, 3 Reps - Muscle Snatch @ 75 lbs.
3 Rounds, 3 Reps - Hang Power Snatch @ 75 lbs.
3 X 3 Power Cleans
3 @ 165 lbs.
3 @ 175 lbs.
3 @ 185 lbs.
150m Sled Run (90 lbs.)
30 Kettle Bells (36 lbs.)
15 Pull Ups
Time - 3:11
4 Rounds, 3 Reps - Muscle Snatch @ 75 lbs.
3 Rounds, 3 Reps - Hang Power Snatch @ 75 lbs.
3 X 3 Power Cleans
3 @ 165 lbs.
3 @ 175 lbs.
3 @ 185 lbs.
150m Sled Run (90 lbs.)
30 Kettle Bells (36 lbs.)
15 Pull Ups
Time - 3:11
Saturday, June 19, 2010
WOD 266
7 Rounds:
5 Power Snatch @ 80 lbs.
5 Overhead Squats @ 80 lbs.
5 Ring Dips (band-assisted)
Time - 10:26
5 Power Snatch @ 80 lbs.
5 Overhead Squats @ 80 lbs.
5 Ring Dips (band-assisted)
Time - 10:26
Friday, June 18, 2010
WOD 265
800m Run
30 Pull Ups
30 Push Ups
30 Air Squats
30 Kettle Bells (36 lbs.)
30 Knees to Elbows
Time - 14:28
30 Pull Ups
30 Push Ups
30 Air Squats
30 Kettle Bells (36 lbs.)
30 Knees to Elbows
Time - 14:28
Wednesday, June 16, 2010
WOD 264
"Olympic Weight Lifting Class"
8 Rounds:
3 Squat Snatch (65 lbs.) on the Minute
3 Rounds:
1 Shoulder Press @ 105 lbs.
2 Push Press @ 105 lbs.
2 Push Jerk @ 105 lbs.
5 Pull Ups
Time - 2:16
8 Rounds:
3 Squat Snatch (65 lbs.) on the Minute
3 Rounds:
1 Shoulder Press @ 105 lbs.
2 Push Press @ 105 lbs.
2 Push Jerk @ 105 lbs.
5 Pull Ups
Time - 2:16
Friday, June 11, 2010
WOD 263
12 Minute AMRAP
10 Push Press (75 lbs.)
10 Walking Lunges (each leg)
10 Medicine Ball Cleans (16 lbs.)
Rounds - 6
10 Push Press (75 lbs.)
10 Walking Lunges (each leg)
10 Medicine Ball Cleans (16 lbs.)
Rounds - 6
Tuesday, June 8, 2010
WOD 262
35 Double Unders
Then...
4 Rounds:
10 Single Arm Snatches (each arm @ 30 lbs.)
4 Pistols
10 Knees to Elbows
Then...
35 Double Unders
Time - 13:45
Then...
4 Rounds:
10 Single Arm Snatches (each arm @ 30 lbs.)
4 Pistols
10 Knees to Elbows
Then...
35 Double Unders
Time - 13:45
Saturday, June 5, 2010
Friday, June 4, 2010
Wednesday, June 2, 2010
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 259
"Olympic Weight Lifting Class"
9 Minutes:
Hang Power Snatch Work @ 75 lbs.
Progressive Bear Complex:
5 Rounds (30 second to complete, 2 minutes rest between each round):
1 Power Snatch
1 Front Squat
1 Push Jerk
1 Overhead Squat
95lbs., 115 lbs., 125 lbs., 135 lbs. 145 lbs.
Power Snatch
1 @ 175 lbs.
1 @ 185 lbs.
1 @ 200 lbs. (PB)
9 Minutes:
Hang Power Snatch Work @ 75 lbs.
Progressive Bear Complex:
5 Rounds (30 second to complete, 2 minutes rest between each round):
1 Power Snatch
1 Front Squat
1 Push Jerk
1 Overhead Squat
95lbs., 115 lbs., 125 lbs., 135 lbs. 145 lbs.
Power Snatch
1 @ 175 lbs.
1 @ 185 lbs.
1 @ 200 lbs. (PB)
Tuesday, June 1, 2010
WOD 258
10-9-8-7-6-5-4-3-2-1
Sumo Dead Lift High Pull (75 lbs.)
Push Press (75 lbs.)
Mountain Climbers
Time - 10:15
Sumo Dead Lift High Pull (75 lbs.)
Push Press (75 lbs.)
Mountain Climbers
Time - 10:15
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