Clean and jerk ladder
After warmup, start at 50% if 1rm.
EMOM, Perform 3 reps the first 5 minutes, and 1 rep every minute after, adding weight every minute to failure. Complete 20 minutes.
Month April 2014
Tuesday WOD
Modified Jackie
For time:
500 meter row
50 Thrusters 45/35
30 pull-ups
20 v-ups
Monday WOD. Kettlebell Party!
Strength: Sally squats 95/65
Kettlebell party
4 RFT:
10 Single hand half swing
12 Clean and jerk, from floor
14 Goblet squat
Walking lunge steps 60ft (no weight)
Friday game WOD!
Dice game!
As many reps as possible in 20 minutes
Air squat
Butterfly sit-up
Kettlebell swing
Walking lunge steps
Toes to bar
Clean and jerk 135/95
Burpee
Double under
Tire flip
Each movement and it’s reps must be performed before moving on to the next movement. Athletes will roll two die for the number of reps for each individual movement.
Thursday benchmark WOD
“Diane”
21-15-9 reps of:
Deadlift 225/135
Handstand push-ups
Wednesday WOD
Strength: push jerk
WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Tuesday WOD
For time:
30 sit-ups
15 Power cleans, 155/105
24 sit-ups
12 Power cleans, 155/105
18 sit-ups
9 Power cleans, 155/105
12 sit-ups
6 Power cleans, 155/105
6 sit-ups
3 Power cleans, 155/105
Monday WOD
Strength: 2rm back squat
For time:
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Cash out: Tire Party
Friday WOD
Three rounds for time of:
Run 400 meters
21 Deadlifts 185/145
Thursday WOD
“Nasty girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135/95