October 15, 2018 WOD
Complete as many reps as possible in 7 minutes following this pattern: 20 squat cleans, 135 / 95 lb. 20 squat cleans, 185 / 125 lb. 20 squat cleans, 225 / 155 lb. Scaled Option Complete as many reps as Read More …
Tag: Weightlifting
October 13, 2018
Olympic weightlifting seminar from 8am to 11:30am. All regular classes are cancelled.
October 9, 2018 WOD
5 3-minute rounds of: 20 push presses Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups Scaling This push/pull interval calls for Read More …
October 4, 2018 WOD
For time: 5 deficit handstand push-ups 5 squat cleans, 185 / 125 lb. 10 strict handstand push-ups 10 squat cleans, 155 /105 lb. 20 handstand push-ups 20 squat cleans, 135 / 95 lb. 40 ring dips 40 squat cleans, 95 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 28, 2018 WOD
Snatch 2-2-2-2-2-2 reps
September 24, 2018 WOD
For time: 21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups Men: 75 lb. Women 55 lb. Beginner Option For time: 15 squat snatches 30 knee push-ups 12 squat snatches 24 knee push-ups 9 Read More …
September 21, 2018 WOD
For time: 20 clean and jerks Men: 225 lb. Women: 155 lb. Intermediate Option For time: 20 clean and jerks Men: 185 lb. Women: 125 lb. Beginner Option For time: 20 clean and jerks Men: 115 lb. Women: 75 lb.
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.
September 10, 2018 WOD
3 rounds for time of: Run 400 meters 10 shoulder-to-overheads Men: 185 lb. Women: 125 lb. Scaling Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get Read More …