WOD - Snatch workout

Snatch 5x5

Went to 145lbs


3 rounds for time

20 kettle bell swings - 70lbs
5 hang snatch - 95lbs
15 push ups
5 power snatch - 95lbs

7:13

WOD - Bicycle Ride

First outside ride of the year...

10.88 miles....

WOD - Partner WOD - Birthday (M. Jordan)

Partner Workout...

50 Box Jumps
50 Hand Stand Push Ups
50 Doiuble Unders
50 Pull Ups
50 Burpees
50 Sit Ups

While one member does work... other holds a 45lb plate overhead.

M. Jordan birthday WOD...

23rd of the month (jersey #)
50 reps (age)
6 exercises (# of rings)

WOD - Pul Ups !!!

WOD TIME!

SKILL

Kipping Pull-Ups

WOD

21-15-9

Ground to Over head (barbell) 115/75

Pull-Ups

10:51

WOD - Front Squat / Burpees

Skill - Front Squat

5x5
155, 165, 175, 185, 205

21-15-9-15-21

KB Swings (70lbs)
Burpees

9:02

WOD - Cleans

Skill

Cleans

5×5

20 min AMRAP

5-Plyo Push-Ups

5- Db Snatch (each arm) 50/30

10- v-up

20- Double-Unders

WOD - Chief + 5 Rope Climbs

WOD

“The Chief”

5- 3 min AMRAP with 1 minute rest in between.

3- Power Cleans 135/95

6- Push-Ups

9- Squats (body weight)

21 Full Rounds + 29 reps

Finisher - 5 Rope Climbs

WOD - Deadlift and WOD

Skill

Dead Lift

3,3,2,2,1,1,

Max out at 355lbs (new max by 50lbs)

WOD

21-15-9

Snatch 115/85 (95lbs)

OH Squats

10:06

WOD - Push Press / Jerk

Skill

Push Jerk

3,3,2,2,1,1

Max out at 215lbs

WOD

5 RFT

9- SDHP 115/85

7-Push-Press

9-V-Up

8:31

WOD - Body Blast + Power Cleans (2x WODS)

AM...

Body Blast (4 rounds, 45 seconds of work w/ 10 seconds rest)

Inclined Push Up
Burpee Pull Up
Single Arm Snatch (40lbs)
Partner Med Ball Sit Up
Skater
Band Curls


PM...

Skill - Power Clean

Maxed out at 205lbs

AMRAP 20 minutes

30 Double Unders
15 Pull Ups
7 Hang Power Clean (95lbs)

7 rounds + 49 reps

WOD - Wall Balls and Burpees

Skill - Front Squat

95lbs x 6
145lbs x 3
165lbs x 3
185lbs x 3
215lbs x 1
235lbs x 1

30-25-20-15-10-5

Wall Balls - 20lbs
Burpees

15:31

WOD - Jackie

Benchmark Day

“Jackie”

1000 m Row

50 thrusters @ 45/30

30 Pull-up

Set goal of sub 10 minutes... last attempt in January 2012 was 11:38

10:31 - missed by 31 seconds.