Competitor Wod

Warm Up ABC’s

1)Power Snatch 5×5 65,70,75,75,75,70 (rest 90-120 sec)

2)Power Clean &Power Jerk 5×5 65,70,75,75,75,70 (rest 90-120 sec)

3)Front Squat 6×3 65% (rest 90-120 sec)

4a)Jerk Balance 3×6 HTLW (rest 60 sec)

4b)Good Mornings 3×5 HTLW (rest 60 sec)

5a) Any Abs x50

5b) Any Posterior Core x50

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Oly Wod

Warm Up ABC’s

1)Clean+Low Hang+High Hang: 5x(1+2+2)@65,75.75,75,75,70%

2)BN Split Jerk: 5×5 @65,75.75,75,75,70%

3)Clean Pull: 5×5 @90%

4)RDL clean Grip: 5×5 HTLW

4a)Pendelay Row: 3×5 HTLW

4b)Bench Press: 3X5 HTLW

5a)Hypers w/ pause: 3×12

5b)T2B(Strict): 3xFailure

6a)TYI’s: 3×12

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Competitor WOD

Warm Up ABC’s

1)Clean+Low Hang+High Hang 5x(1+2+2) 65,70,75,75,75,75

2)BN Split Jerk 5×5 65,70,75,75,75,75

3)Clean Pull 5×5 90%

4a)Pendelay Row 3×5

4b)TYI’s 3X12

5a)Hypers w/ pause 3×12

6b)T2B(Strict) 3xFailure

Choose 1
4×1:10 Max Effort
Sprint, Bike, Row

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OlyLifter WOD

Warm Up        ABC’s

1)Back Squat: 4×8@60,65,70,75

2)Snatch+Low Hang+High Hang: 5x(1+2+2)@65,75.75,75,75,70

3)3 Stop Snatch Pull + pull: 5×3(1+1)@90%

4)Heaving SB+OH Squat: 5×5(3+2)@HTLW

5a)BN Snatch Press: 3×5@HTLW

5b)Dumbell Row: 3×10-15@HTLW

6a)GHD Sit-up: 3×12-15

7b)Banded Reverse Hyper: 3×12-15

Competitor WOD

Warm Up        ABC’s

1)Snatch+Low Hang+High Hang: 6x(1+2+2)@65,70,75,75,75,75

2)3 Stop Snatch Pull + pull: 5×3(1+1)@95%

3)Back Squat:  5×5@73%

4)BN Snatch Press: 3×5@HTLW

5a)GHD Sit-up: 3×12-15

5b)Banded Reverse Hyper: 3×12-15

Spend 15 min HSPU practice.

Competitor WOD

Lift Related

Warm Up ABC’s

1)Snatch: 5×5 @60,65,70.70,70

2)C&J: 5×5 @60,65,70.70,70

Strength

3)Back Squat: 6×1 @90%

Auxiliaries

4a)Weighted Situp: 3×12-15

4b)Weighted Hyper: 3×12-15

5) TYI’s: 3×12

 Conditioning

Competitor WOD

Warm Up ABC’s

Strength

Snatch Grip DL: 3×5 Heavy But Perfect

Bench Press: 5×5 Heavy But Perfect

Weighted Pullups: 5×5 Heavy But Perfect

BB Skill Acquisition

Ella Cross: 5×10 w/ Empty BB

Conditioning
For time:

30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees