REDEFINE YOURSELF

CHECK US OUT

WoDs n sTufF

052215

Power Clean + Hang Clean

4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.

WOD:

100 dbl unders

80 air squats

60 kb swings 53/35#

40 burpees

20 cal row

052115

Push Jerk 4×2

Start at 60% of 1 RM Clean and Jerk. Stay at the same weight across all sets. Target a linear progression each week. Target a 5kg increase each week if working sets are above 100kg. Target a 2.5kg increase each week if working sets are below 100kg.

Skill:

Pistols

4-10 EMOM 5

WOD:

3 rounds

400m run

15 HSPU

 

052015

Cluster

4×1 at 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg increase each week if your working sets are below 100kg.

Skill:

Dbl under Practice

WOD:

“Fran”

21-15-9 reps

Thruster 95/65#

Pull ups

 

CORE: 3xME plank 30sec rest between attempts

051815

BTN Push Jerk + OHS

Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week if your working sets are below 130kg.
SKILL:

Emom 5

2-7 strict pull ups AHAP

WOD:

EMOM for as long as possible

7 box jumps 24/20

7 power cleans 135/95#

7 T2B

Strongman Sunday

Event 1:

15 Axle Clean and Jerk for time 135/95#

Event 2:

40 Bear hug atlas Stone Lunges for time 95/65#

every drop is a 3 burpee penalty

Event 3:

Max distance yoke/sled push with empty yoke in 2 min

Team Saturday

Partner WOD 
800m run ( together)
100 squats (synchronized)
20 burpee box jump overs (alternating)
40 alternating kb swings 53/35#
50 Thrusters 115/85
2k row (switch off as you like)

UNFIT OR CROSSFIT?

...Look it up

Latest Posts