Tuesday, January 17, 2012

Wod 1/18/12

some motivation its just 210 kg= 462 lbs

Wod # 1 O-lift





  • Clean & jerk - 75% x 1 x 4(you may use any style of jerk)




  • Clean pull - 90% (of clean) x 3 x 3




  • Clean deadlift - 100% (of clean) x 3 x 3




  • Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps





    • Wod # 2 For time go as heavy as possible
      4 rds

    10 double kb sots press
    10 double 1 arm swings
    10 toes 2 bar

    Wod 3 10 minutes of 2-3-4-5 you choose the number but do not drop during rounds if possible

    of muscle ups

    if dont have muscle ups work the banded progressions
    Posted by at

    4 comments:

    1. PaulJanuary 18, 2012 at 8:03 PM

      I messed up and did Power Clean & Jerk 1x4 @ 175
      Clean Pull 3x3 @ 190
      Back Squat w/ box jumps 3x5 @205
      Russian Squat 3x3 @ 235
      R. Hyper 3x20 @ 110
      WOD 2 5:40
      I went light on the Sotts Press
      MU Work
      3 UB MU for 6 minutes
      2 UB MU for 2 Minutes

      ReplyDelete
    2. PaulJanuary 18, 2012 at 8:04 PM

      S/B 2 UB MU for 4 minutes

      ReplyDelete
    3. phistikiJanuary 19, 2012 at 6:37 AM

      Clean and Jerk: up to 225 4x1
      Clean pull: 365 3x3
      Clean dl: 395 3x3
      Back squat/box jumps: 325x3, 345 2x3, 355x3, 375x3
      Muscle ups: 3x10, 4x1, 3x3 for 14 rds
      3 rds, 500m row, 20ghd's

      ReplyDelete
    4. phistikiJanuary 19, 2012 at 6:38 AM

      ooops, clean pull was 265 and clean dl 295

      ReplyDelete

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