WOD

11/15/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Jumping Back Squats
3 x 15 (add weight each round)
Power Snatch & OHS
4 x 3 + 3 (add weight each round)
Snatch
(60% x 3), (70% x 3), (80% x 3), (85% x 2)
Snatch Balance (2 sec pause @ bottom)
(70% x 3) x 4
Snatch Deadlifts
(100% x 3) x 3
Glute Bridges
3 x 8
Landmine Bent Over Rows
3 x 8
Dead bugs
3 x 6

WOD

11/11/2018

Weightlifting
Metcon
Bergener Warm Up
Tall Snatches
4 x 4 (add weight each round)
Segmented Cleans
3 x 2 (add weight each round)
Power Position Snatch
50% x 5, 60% x 5, 70% x 5
Hang Cleans
60% x 5, 70% x 5, 80% x 5
Push Jerks
(75% x 4)3 (% Based on Split Jerk)
OHS
(70% x 4)3
KB Reverse Lunges
3 x 12 (53/35#)
Core
6 Minute Abs

WOD

11/08/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Hang cleans
4 x 4 (add weight each round)
Bh neck Split Jerks
4 x 4 (add weight each round)
Clean & Jerk
(50% x 3), (60% x 3), (70% x 3), (80% x 2), (90% x 1) – (three attempts max @ 90%)
Tempo Front Squats
(60% x 4) x 3 (3 sec drop)
Clean dead lifts
(110% x 8) x 3
Land Mine Single arm presses
3 x 10 (5 each arm)
Kb Walking Lunges
3 x 8 (53/35) (each leg)
Weighted Planks
4 x 45 secs

WOD

11/6/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
OHS
4 x 4 (add weight each round)
Segmented Snatches
4 x 4 (add weight each round)
Snatch
(50% x 3), (60% x 3), (70% x 3), (80% x 2), (90% x 1) – (three attempts max @ 90%)
Tempo Back Squats
(70% x 4) x 3 (3 sec drop)
Over Head KB Walks
3 x 50 ft
Bulgarian Split Squats
3 x 14 (53/35)
Core (Your Choice)
TBA

WOD

11/4/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Tall Snatches
4 x 4 (add weight each round)
Segmented Cleans
3 x 2 (add weight each round)
Power Position Snatch
50% x 5, 60% x 5, 70% x 5
Hang Cleans
60% x 5, 70% x 5, 80% x 5
Push Jerks
(75% x 4)3 (% Based on Split Jerk)
Tempo Front Squats (3sec squat)
(70% x 4)3
KB Reverse Lunges
3 x 12 (53/35#)
Core
6 Minute Abs