Below you'll find a list of all posts that have been categorized as “WODs”
“Emphasize big multi-joint movements, start light, progress slow, and set personal records.” — Jim Wendler Weightlifting: Snatch 4×2 @ 80% 1rm L1: Power Snatch 4×2 @ 80% 1rm Conditioning: L3: Run 1 mile 30x Power Snatches (135#/95#) L2: Run 1 mile 30x Power Snatches (95#/65#) L1: Run 800m 30x Power Snatches (65#/45#) Supplemental: Segmented Sn DL. Setup …
Workout: 0:00-10:00 Minutes – “Fran” 10:00-15:00 – “Grace” 15:00-Until completed – “Nancy” L2: 0:00-10:00 Minutes – “Fran” 10:00-15:00 – 30x G2OH (95#/65#) 15:00-Until; completed – “Nancy” L1: 0:00-10:00 Minutes – 15-12-9 Thrusters (65#/45#) & Ring Rows 10:00-15:00 – 20x G2OH (95#/65#) 15:00-Until completed 3 Rounds of: 400m Run & 15x OH Squats (65#/45#) RULES: If you finish within the time …
Strength: Back Squat 8×2 @ 60% for speed Workout: L3 & L2: 10-9-8..3-2-1 Jump Squats Ring rows Rest 3 minutes then: Row 2km L1: 10-9-8..3-2-1 Squats Ring rows Rest 3 minutes then: Row 1km Supplemental: 6×5 alternating hollow and arch positions. -Lay on floor, hit a superman/arch, roll over and hollow out. That’s 1. 1 second pause in …
Weightlifting: L3/L2: 10 Minutes to find a heavy Rack Jerk, then 6×2 @ 65% L1: 10 Minutes to work Rack Jerk technique Workout: L3: “DT” Five rounds of: 12x Deadlift (155#/105#) 9x Hang power clean (155#/105#) 6x Push jerk (155#/105#) L2: Five rounds of: 12x Deadlift (135#/95#) 9x Hang power clean (135#/95#) 6x Push jerk (135#/95#) L1: Five rounds …
Weightlifting: L3/L2: 15 Minutes to find a heavy single Squat clean L1: 15 Minutes to work Squat clean technique then: 10×1 @ 75% Heavy single
Strength: All Levels: LBBS 4×4 @ 80% Workout: L3: 50x Wallballs (20#/40#) 30x Burpees 40x Wallballs (20#/40#) 20x Burpees 30x Wallballs (20#/40#) 20x Burpees L2: 30x Wallballs (20#/40#) 30x Burpees 30x Wallballs (20#/40#) 20x Burpees 20x Wallballs (20#/40#) 20x Burpees L1: 30x Wallballs (20#/40#) 25x Burpees 20x Wallballs (20#/40#) 20x Burpees 10x Wallballs (20#/40#) 10x Burpees
Weightlifting: L3/L2: 10 minutes to Find a heavy single Power Clean L1: 10 Minutes to work Power Clean Technique Workout: L3: 21-15-9 Power Cleans (135#/95#) Pull-ups L2: 21-15-9 Power Cleans (95#/65#) Pull-ups L1: 15-10-5 Power Cleans (95#/65#) Pull-ups
Workout: L3: 20x Handstand Push-ups 50x Box Jumps 30x Goblet Squats (24kg/16kg) 20x Squat Clean Thrusters (135#/95#) Run 400 Meters 50x Burpees 20x push jerk(135#/95#) 40x Push-ups Run 400 Meters 50 Squats 50 Pull-ups L2: 10x Handstand Push-ups 50x Box Jumps 30x Goblet Squats (24kg/16kg) 20x Squat Clean Thrusters (95#/65#) Run 400 Meters 50x Burpees 20x push jerk(95#/65#) 40x Push-ups …
Workout: “Cindy” AMRAP 20: 5x Pull-ups 10x Push-ups 15x Squats
You will see this post come up a few times. As we move forward with more weightlifting, here are some sources you can go to in order to find extra knowledge to help understand the Olympic movements better. -For general Olympic weightlifting (Snatch and Clean & Jerk) info, Catalyst Athletics (http://www.cathletics.com) is the best out there. Greg Everett’s book is …
