WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Nineteen… Snatch + OHS – 70% x 2 (2+1) x 5 1 x 5 @ 65# 1 x 5 @ 75# Halting Snatch Deadlift 80% 3 x 3 @ 145# Back…
Tag: Olympic Weightlifting
WOD Tuesday 06-10-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eighteen… Power Clean & Power Jerk 75% of power clean x 2 x 5 @ 115# Snatch Balance 75% x 3 x 5 @ 45# Snatch Push Press 70% x 5 x…
WOD Monday 06-09-02014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Seventeen… Clean & Front Squat & Jerk 70% x 2 (1+1+1) @ 115# Halting Clean Deadlift 80% x 3 x 3 @ 115# Front Squat 75% x 3 x…
WOD Friday 05-30-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Sixteen… Deadlift: WU @ 10 x 135#, 5 @ 165# 1 x 5 @ 195# 1 x 3 @ 220# 1 x 1 @ 250# Snatch – 75% 6 @…
WOD Wednesday 05-28-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Fourteen… Bench Press w/ Fat Gripz 1 x 5 @ 170# 1 x 3 @ 195# 1 x 1 @ 220# = Completed 5 Reps Clean & Jerk w/ Fat…
WOD Tuesday 05-27-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Thirteen… Front Squat – 5 x 3 135#, 155#, 165#, 185#, 205# Snatch Pull – 4 x 3 @ 135# Overhead Squat – 3 x 2 @ 45# Military Press 1 x 5 @ 95# 1 x…
WOD Friday 05-23-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Twelve… Bench Press – 3 x 3 165#, 190#, 215# Power Snatch – 2 x 4 @ 115# Clean & Jerk – 1 x 3 @ 145# Good Mornings – 2 x 5 @ 65# Double Unders – Practice Handstand…
WOD Thursday 05-22-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eleven… Military Press – 3 x 3 90#, 105#, 115# Front Squat – 3 x 2 @ 185# Snatch Pull – 3 x 3 @ 135# Overhead Squat – 4 x 3 @ 65# MetCon: 3 Rounds…
WOD Tuesday 05-20-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Ten… Snatch – 60% x 2 x 5 75# Heavy Snatch – Heavy 1-rep work up 95#, 115#, 120#, 125#, 130# Power Clean – 60% x 2 x 5 115# Jerk – 60% x 2…
WOD Saturday 05-17-2014
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eight… Snatch – 95# – 1 @ 5 Total: 475# Power Clean & Jerk – 135# – 2 @ 4 Total: 1,080# Deadlifts – 3 x 5 65% @ 185# 75% @ 210# 85% @ 240# Total: 3,175# Sots…