WARM UP
2 ROUNDS 10 PUSH JERKS 10 GOOD MORNINGS 10 BAR SWINGS WEIGHTLIFTING 2 MIN TO ESTABLISH 1 REP PR POWER SNATCH WOD 10 RFT 5 DEADLIFTS 5 CLEAN & JERKS WARM UP
2 ROUNDS 10 BAR SWINGS 10 GOOD MORNINGS 10 PUSH JERKS WEIGHTLIFTING 6 MIN TECHNIQUE POWER SNATCH (GO HEAVY!) wod 10 ROUNDS 3 POWER SNATCHES 3 CLEAN & JERKS WARM UP
2 ROUNDS 10 PUSH JERKS 10 BAR SWINGS 10 SOTTS PRESS WEIGHTLIFTING 6 MIN TECHNIQUE POWER CLEAN (GO HEAVY!) WOD 10-9-8-7-6-5-4-3-2-1 PUSH JERKS 1-2-3-4-5-6-7-8-9-10 CLEANS WARM UP
2 ROUNDS 10 THRUSTERS 10 BEAR HUG SQUATS 10 BAR SWINGS WEIGHTLIFTING 5 MIN BEAR COMPLEX PARTNER WOD EMOM 15 MIN 1 BEAR COMPLEX 6 BEAR HUG SQUATS WARM UP
2 ROUNDS 10 PUSH JERKS 10 BAR SWINGS 10 MBS SQUATS ENDURANCE CHALLENGE #11 WEIGHTLIFTING POWER CLEANS (GO HEAVY!) PARTNER WOD EMOM 20 MIN 5 POWER CLEANS 10 MBS SQUATS WARM UP
10 PUSH JERKS 10 FRONT SQUATS 10 BAR SWINGS 100 SINGLES WEIGHTLIFTING 2-2-2 FRONT SQUAT PARTNER WOD FOR TIME 10 CLEANS 50 SINGLES (EACH) 10 FRONT SQUATS 50 SINGLES (EACH) 10 GOBLET SQUATS 50 SINGLES (EACH) 10 OHLS 50 SINGLES (EACH) WARM UP
10 PUSH JERKS 10 OHS 10 KB SWINGS 100 SINGLES WEIGHTLIFTING 6 MIN TECHNIQUE OHLs FRONT SQUAT WOD AMRAP 16 MIN (1-4) 4 push jerk 1 MIN REST (5-8) 3 POWER cleans 1 MIN REST (9-12) 2 ohls 1 MIN REST (13-16) AMSAP WARM UP
10 PUSH PRESS 10 FRONT SQUATS 100 SINGLES WEIGHTLIFTING PUSH JERK WOD AMRAP 15 MIN 3 POWER CLEANS 3 OHS 3 BURPEES WARM UP
10 PUSH JERKS 10 BAR SWINGS 10 CLOSE GRIP OHS 100 SINGLES SKILLS BEAR COMPLEX WOD 10-9-8-7-6-5-4-3-2-1, POWER CLEAN 1-2-3-4-5-6-7-8-9-10, ohs WARM UP
10 CLOSE GRIP OHS 10 BAR SWINGS 10 FRONT SQUATS 100 SINGLES WEIGHTLIFTING 1-1-1 CLEAN WOD AMRAP 16 MIN 3 CLEANS 30 SINGLES 3 OHS |
WOD BLOGAll WODs will be posted here. You can do them on your own, or swing by the cave to have an awesome workout! Archives
February 2022
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