Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
Tag: Clean
Categories
2009-12-30 UGS WOD
5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
Power Snatch & OHS
– 4 x 2 Reps
Squat Snatch
– 3 x 2 Reps
Squat Clean & Jerk
– 5 x 1 Reps
Clean & Jerk
– 5 x 2 reps
4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)
Categories
2009-12-21 UGS WOD
15 Minute AMRAP
1a. 5 Clean and Press (Sandbag/KB)
1b. 5 Ring Rows
10 Minute AMRAP
2a. 6 Ring Dips
2b. 100′ Farmers Walk
2c. Suicide Run
AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
Categories
2009-12-16 UGS WOD
3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)
3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans
3 Rounds
– 10 Hip Extensions
– Suicide Run
25 Windmills
5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
Squat Clean Progression
Hang Clean, Front Squat, Jerk
– 3 Sets of 4 Hang Clean & Front Squat + 1 Hang Clean, Front Squat, Jerk
Hang Squat Clean & Jerk
– 3 Sets of 2 Hang Squat Clean + 1 Hang Squat Clean & Jerk
Power Clean, Front Squat, Jerk
– 3 Sets of 2 Power Clean & Front Squat + 1 Power Clean, Front Squat, Jerk
Squat Clean & Jerk
– 3 Sets of 2 Squat Clean + 1 Squat Clean & Jerk