Oly WOD

lift Related:
1. cleans- 2×3 @80% 3×2 @85%
2. Jerk- 2×3 @80% 3×2 @85%

Strength:
1. RDL- 5×5 @75% (back squat max)

Accessories:
1a) Incline Bench 3×10 (rest 60 sec)
1b) DB Row 3×10 (rest 60 sec)

2a) Weighted Sit-Up 3×15 (rest 60 sec)
2b) TYI’S 3×12 (rest 60 sec)

Posted in wod.

Oly lifters 10.14.12

Lift Related

Snatch- 1×2@75%, 1×2@80%, 1×1@85%, 1×1@90%, 1×1@85%, 2×1@90%

C&J- 1×2@75%, 1×2@80%, 1×1@85%, 1×1@90%, 1×1@85%, 2×1@90%

Strength Related

Front Squat 10×3@92%

Auxiliaries

1a)BN Snatch Grip Press 3×5 (rest 60 sec)
1b)Flat Foot Clean High Pull 3×5 (rest 60 sec)

2a)Banded Good Mornings 3×12-15 (rest 60 sec)
2b)Weighted Sit-ups 3×12-15 HEAVY (rest 60 sec)

Posted in wod.

Oly Lifters 12.12.12

Lift Related

Snatch – 2×3@80%, 3×3@85%

2Clean Pulls + 2Cleans – 2×4@75%,3×4@80%

Strength Related

RDL – 5×5@80% (of squat max)

Auxiliaries

1a)Chin Ups 3×10(rest 60sec)
1b)Box Jumps 3×5 (rest 60sec)

2a)Hypers 3×15(rest 60sec)
2b)t2b (rest 60sec)

Posted in wod.

Oly lifters 12.10.12

Lift Related

2 Pos Clean- 2×2@80%, 3×2@85%

BN Jerk- 2×2@80%, 3×2@85%

Strength Related
Back Squat 10×3@87%

Auxiliaries
1a)Split Press 3×10(rest 60sec)
1b)1Arm DB Row (rest 60sec)

2a)TYI’S 3×12 (rest 60sec)
2b)Banded Reverse Hypers (rest 60sec)

Posted in wod.

Oly lifters 12.7.12

Lift Related

Power Snatch+Hang Squat Snatch+ Snatch
1×3@60%, 2×3@65%, 1×3@60%

Snatch Balance
2×3@80%, 1×3@85%

Strength
Squat Cycle Week 4 Day 2
Front Squat 10×3@89%

Accessories
1a)BB Step Ups 3×10(each leg) (rest 60 sec)
1b)Press 3×10 as heavy as possible (rest 60 sec)

2a)GHD sit-up 3×15-20 (rest 60 sec)
2b)Banded Good Morning 3×15-20 (rest 60 sec)
2c)Standing Banded TYI’S 3×15 (rest 60 sec)

Posted in wod.

Oly lifters 12.5.12

Lift Related

Snatch- 2×75%, 2×80%, 1×85%, 1×90%, 1×85%, 1×90%, 1×90%

C&J- 2×75%, 2×80%, 1×85%, 1×90%, 1×85%, 1×90%, 1×90%

Strength
RDL 5×5 @75%(of back squat max)

Auxiliaries
1a)Incline Row 5×10 (rest 60 sec)
1b)Ring Dips 5×10 (rest 60 sec)

2a)weighted Sit-up 3×15 (rest 60 sec)
2b)Hypers 3×15 (rest 60 sec)

Posted in wod.

Oly lifters 12.3.12

Snatch 2×3@80%, 2×3@85%, 1×2@85%

2 clean pulls + 2 cleans = 2×4@75%, 3×4@80%

Squat 10×3 @84%

1a)Press 3×10

1b)TYI’S 3×12

2a)Pull-ups 3×10

2b)Banded Good-mornings 3×10

Posted in wod.