Every 2 minutes for 8 rounds:
Power clean and jerk
3x(1+1)@80-85%
then
12minute AMRAP:
5 Muscle ups
15 KB swings
30 Double unders
*Scale muscle ups with 5 pull ups + 10 push ups.
Weightlifting:
Rest day
Category Archives: Daily WOD
Open gym
7-10 am
2-8 pm
Strongman @ 7 pm
Weightlifting:
power snatch + overhead squat
4x(3+3)@70%
power clean and jerk
4x(3+3)@70%
Strict press
Build to a 3 RM
5 rounds:
3 back squats @80-85% (estimate; no pause)
5 barbell hip thrusts
then
20-15-10-5
Front squat 135/95
Toes to bar
Strict press
5×1@90%
then
5 rounds not for time:
Single arm OH carry R down / L back
15 ab wheel roll outs or hollow rocks
Sled push down and back
Deadlift
5×1@90% of 1 RM
then
15 minute AMRAP:
10 Pull ups
20 DB snatches 50/30 (10 each arm; switch as needed)
30 Double unders
Perform 1 set every 2 minutes:
Power clean and jerk
10×2(1+1)@80%
then
3 RFT:
10 Pull ups
10 Front squats 165/110
10 bar facing burpees
4 rounds (Rest as needed):
3 Back squats @90% of 5 RM (+5-10 lbs over a last week)
(2 sec pause in bottom)
8 Barbell Hip thrusts
*Use a weight that allows for good control.
then
Death by clean and jerk
With a continuously running clock, do 1 clean and jerk the first minute, 2 the second minute, and so on until you can no longer complete the set in the time allotted.
Extra work:
5 rounds:
10 Ring dips
20 KB swings
5 rounds:
3 Strict presses @ 85%
3 Weighted pull ups
Rest as needed
then
5 rounds: (not for time)
10 weighted push ups
80 ft single arm KB OH carry (80 ft each arm)
80 ft sled push
12 Ab wheel roll outs
WOD:
Every 2 minutes for 8 sets:
Power clean to power jerk
3x(1+1)@75% of best power clean
then
12 minutes:
5 Muscle-ups
10 Pistols (5 each leg)
30 Double unders
*Scale muscle ups with 5 pull ups + 5 push ups. Scale pistols with walking lunges.
Open gym
7-10 am
2-8 pm
Strongman @ 7 pm