A) 2-position clean (knees, hips) - 2.2.2.2.2
B) back squat - 2x2@ 80, 85%, 2x1@ 90, 95%
C) EMOM for 12min:
Odd - 8 V-ups
Even - 6 DB squat clean thrusters
2014 10 18
A) 15min jerk skill work
Then: 15min to work to 2RM
B) OHS 3x5@70% of 1RM
C) 75 OH walking lunges 35/25
Every time you take a break: 5 no-push-up burpees onto plate
2014 10 15
A) hang power snatch + hang snatch - 3x2@75%, 3x2@80% of 1RM
B) front squat - 3x5@70% of 1RM from last week
C) 2:00 max single leg KB DL 75/55 (alternating every 5 reps)
2:00 max butterfly sit-ups w/ med ball
2:00 max KB Russian swings 75/55
2:00 max knees-to-elbows
(:15 transition between movements)
2014 10 13
A) hang clean + jerk - warm up, then 4x1@75%, 4x1@80%
B) tempo back squat - 32X1 - 2.2.2.2
C) 3 rounds, not for time
8 straight leg DL @ 50% of 1RM
10 GHD sit-ups with 3sec hold at full hip extension
2014 10 10
Happy belated birthday to Jenn!! :)
A) jerk dip + jerk - 3x2@75%, 2x1@80%, 2x1@85%
B) 4 steps weighted duck walk forward, 2 OHS, 4 steps weighted duck walk backward, 2 OHS - 4 sets @ 60% of 1RM
C) 10 min ladder
2, 4, 6, 8, 10...
Step ups w/ barbell (24/20")
Burpees
2014 10 08
A) Snatch DL, 3 seconds down to floor, snatch pull - 2@95%, 100%, 105%, 110%
B) Front squat - 15min to find 1RM
Then: 3x3@80%
C) 1:00 Sorenson hold
1:00 wall sit
10 scarecrows w/ 5# plates
10 air traffic control w/ 5# plates
10 "don't shoot" w/ 5# plates
X4 rounds
2014 10 06
A) clean pull + clean - 2.2.2.1.1.1
B) back squat - 5x3@80% of 1RM
C) 6 rounds
6 DB bent over rows
6 DB push press
6 DB lunges
2014 10 04
A) Push press + jerk - start at 60% of your 1RM jerk and work up by 5% until form breaks down
B) heaving snatch balance - work up to heavy single, stabilize in bottom before standing up!
C) 8 rounds, :40 on, :20 off
4 deadlifts @ 65% of 1RM
max mountain climbers with remaining time
2014 10 01
Thacker Warm-Up
A) power snatch from 2in below knee - 2.2.2.2.2 >>>really focus on keepin your chest out over the bar, loading up those hammys
B) front squat - 5.4.3.2.1
C) 4 rounds: 10 banded good mornings, 6 inchworms w/ push-up (3 forward, 3 backwards)
2014 09 28
A) clean - 2x1@70, 75, 80, 85, 90%
B) death by back squat @ 65% or 1RM - try to beat your score from 6/21!
C) partner WOD:
3 rounds each
250m row while partner does max T2B
2014 09 26