Author Archives: Jason

Partner WOD – FOR TIME 1km run 40 TTB 40 Push ups 40 KB Swings (24/32) 400m run 30 TTB 30 Push ups 30 KB Swings 200m run 20 TTB 20 Push ups 20 KB Swings 100m run 10 TTB … Continued

Push Jerk from racks – 3 x 3 @ 80% Behind the neck Spilt Jerks from racks – 4 x 3 @ 60% of push jerk snatch grip   DB Shoulder Press – 5 x 6-8 (choose a weight you … Continued

    Strength – Build to a heavy 3rm Thruster – Max unbroken Handstand Walk   Conditioning – 10 min AMRAP ascending ladder 2 Deadlifts (50/70) 2 Burpee over bar 2 Pull ups   * Increase reps by 2 each … Continued

  Strength – Back Squat 3 x 8 @ 75% Conditioning –   3 min AMRAP:   5 Snatches (45/70) 10 Toes to Bar 30 Double Unders   FOR TIME:   15/12/9 Thruster (35/50) Ring dips Overhead plate sit ups … Continued

  Strength – Push press 3 x 8 75%   Conditioning – 14min AMRAP   10 OHS (40/60) 15 KB Swings (16/24) 20 Hand release Push ups 25 Sit ups 30 Double Unders 400m run

Snatch Balance – 5 x 5 can go up in weight keep light Snatch Pull – 6 x 3 @ 90% Snatch – 8 x 2 @ 70% Power Snatch – 3 x 3 @ 70%   Sots Press – … Continued

  Partner WOD   4 Rounds For Time   30 Wallballs (6/9) 30 Deadlifts (35/50) 30 Hang Power Cleans 30 Shoulder to Overhead 30 Back Squats 30 Burpee to target   200m relay (relay means one partner goes and comes … Continued

  Strength – Hang Clean 4x 2 @ 75-85% Front Squats 5 x 8 @65% Conditioning – 8min AMRAP   2 Thrusters (45/70) 6 Bar muscle ups 10 KB swings (16/24) 12 Wallballs (6/10)

  Strength :   Deadlifts 5 x 8 @ 65%   Conditioning: For Time   50 Double Unders 40 sit ups 30 pull ups 20 Cleans (35/50) 10 Burpees Toes to Bar 5 Squat Snatches (35/50)   200m run

  Strength: Push Press 5 x 8 @ 65%   Conditioning: 15min Amrap   20 DB Snatch (15/20) 20 DB Thruster (15/20) 20 DB Lunges 20 Toes to Bar 400m Run