Warm-Up
Strength & Skill
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WODdeath by clean and jerks 135/95
Cool Down1 rep max clean and jerk
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W.O.D. 09-27-2012
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Tag Archives: clean and jerk
W.O.D. 06-06-11
warm up: 40 burpees
st: clean and jerk 1-1-1-1-1
wod
10 clean and jerks 135/95
30 sit ups
3 rounds for time
W.O.D. 03-29-11
wu: 400m run, 100ft. of caterpillars
st: back squat 3-3-2-2-1-1
wod
ten rounds for time
1 clean and jerk 135/95
5 pull ups
10 push ups
15 squats
W.O.D. 03-21-11
wu: 400m run
“two minute challenge”
complete as many box jumps as you can in two minutes
st: straight press 1-1-1-1-1
wod
“Grace”
30 clean and jerks 135/95
for time
cool down: 100 sit ups, 400m run
W.O.D. 03-03-11
warm up: 50 double unders, 25 squats
strength training: 4 X 400m sprints
wod
max effort
clean and jerk
W.O.D. 01-19-11
warm up: 400m run, 25 squats, 50 back hand touches
strength training: power clean 1-1-1-1-1-1-1
wod
“sit ups Grace”
3 rounds for time of
10 clean & cerks 135/95
30 “ab mat” sit ups
W.O.D. 11-15-10
warm up: 400m run, 100ft walking lunges
skills training: clean and jerk
wod
10 clean and jerks
50 double unders
3 rounds for time
W.O.D. 07-28-10
warmup: 800m run, 20 sit ups, 20 slow OHS with pvc
strength training: clean and jerk
wod
AMRAP
7 minutes
7 push press
5 squats
3 burpees
2 minute rest
AMRAP
7 minutes
7 SDHP
5 medicine ball sit ups
3 medicine ball cleans
W.O.D. 06-02-10
warmup: 50 double unders
skill training: KB snatch and clean
WOD
10 clean and jerk (ground to overhead)
30 “ab mat” sit ups
3 rounds for time
