October 25, 2018 WOD
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps.
Tag: Heavy
October 23, 2018 WOD
1 rep of the following complex for max load: Deadlift / hang clean / hang clean and jerk Scaling Most athletes can complete this lift as prescribed.
October 8, 2018 WOD
Deficit deadlift 5-5-5-5-5 reps Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Scaling This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that Read More …
October 3, 2018 WOD
Split jerk 1-1-1-1-1-1-1 reps Scaling The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight. Beginner Option Split jerk 3-3-3-2-2-2-1-1-1 Read More …
September 14, 2018 WOD
Sumo deadlift 3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
September 12, 2018 WOD
Hang power clean 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
August 14, 2018 WOD
Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Scaling This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first Read More …