02.19.2022 Team of 3 WOD

Warm up
2 sets
1:00 easy pace cardio
10 banded good mornings
10 alternating reverse lunges
10 squat Ys with light plates
5 each side windmills


Then...


3 rounds
3 clean high pulls
3 tall cleans- pull under the barbell
3 front squats
3 push jerks


WOD
"Saw Blade"

Team of 3
250 clean & jerks
30:00 time cap
on the 0:00 and every 5:00
45/30 cals row
30 TTB

clean & jerk load increases every 50 reps
95/65
115/85
135/95
155/105
185/125

03.30.19 Teams of 3

Make up Strength/Skill


WOD:
Teams of 3

AMRAP 30:00
8 Single arm DB hang clean and jerk (4 each side) 50/35 35/20
10 Medball squat jumps 30/20 20/14
8/6 cals bike

Partners complete a full round, one at a time, before switching.

11.17.18

WOD: Teams of 3, 2 rounds:
100/70 calorie row
100 box jump overs 24/20"
100 power snatches
100 bar facing burpees

round 1- barbell 115/80 95/65

round 2- barbell 95/65 75/55

30:00 Time Cap

06.06.18 "Ride the Wave"

Warm Up 2 Rounds:100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Snatch Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches

5 Overhead Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy Let's work on the last 2 exercises in this video

Warm up for all 4 barbell movements and loads then...

WOD Teams of 3 "Ride the Wave" 45 cal row- one person in the team always holds a plank during the row, one rests, one works 60 thrusters 95/65 60 cal row 50 power snatch 115/85 75 cal row 40 front squats 155/105 90 cal row 30 clean and jerk 185/125

05.26.18 My Pet Sandbag- Teams

Make up Strength/Skill WOD "My Pet Sandbag" Relay 20:00 AMRAP Teams of 3

4 sandbag cleans Zercher carry sandbag to fence Sandbag over the shoulder carry to front door 8 burpees over sandbag

tag off. One work, two rest.