WODs
 | Thu, Nov 24 2016 |  |
| LINDA | WOD Makeup | USAW Clean Progression | USAW Snatch Progression | USAW Jerk Progression | Martin Clean Warmup | Martin Snatch Warmup | Martin Jerk Warmup | Other Results |
LINDA
(Time)
10-9-8-7-6-5-4-3-2-1 reps, rounds for time:
1.5x Body Weight Deadlifts
Body Weight Bench Presses
0.75 Body Weight Power Cleans
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section.
| Shawn M | 22:34 Rx | | | Lou | 22:48 Rx | | | Taryn B | 33:52 | 65# bench | | John Z | 27:08 Rx | |
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WOD Makeup
(Check In)
Use this WOD for people who come in and just do work.
Planned: Sat,May30,2020 Sat,Dec9,2017 Sat,Sep9,2017 Sat,Aug26,2017 Sat,Jul29,2017 Sat,Jul8,2017 Sat,Jun3,2017 Sat,May27,2017 Sat,May20,2017 Sat,Apr29,2017 Sat,Apr8,2017 Sat,Apr1,2017
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USAW Clean Progression
(Check In)
*Focus is on form NOT lifting heavy
[Optional Martin Clean Progression]
3x5 Clean grip shrug jumps from power position
3x5 Clean grip shrug jumps from mid-knee
3x5 Power Clean from triple-extension
3x5 Clean grip lift-offs
3x5 Clean grip deadlifts
[Optional Martin Clean Progression]
3x5 Power cleans from power position
3x5 Power cleans from mid-knee
3x5 Power cleans from platform
3x5 Power cleans from power position + front squat
3x5 Power cleans from mid-knee + front squat
3x5 Power cleans from platform + front squat
3x5 Cleans from power position
3x5 Cleans from mid-knee
3x5 Cleans from platform
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USAW Snatch Progression
(Check In)
*Focus is on form NOT lifting heavy
[Optional Martin Clean Progression]
3x5 Snatch grip shrug jumps from power position
3x5 Snatch grip shrug jumps from mid-knee
3x5 Power Snatch from triple-extension
3x5 Snatch grip lift-offs
3x5 Snatch grip deadlifts
[Optional Martin Clean Progression]
3x5 Power Snatches from power position
3x5 Power Snatches from mid-knee
3x5 Power Snatches from platform
3x5 Snatches from power position + overhead squat
3x5 Snatches from mid-knee + overhead squat
3x5 Snatches from platform + overhead squat
3x5 Snatches from power position
3x5 Snatches from mid-knee
3x5 Snatches from platform
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USAW Jerk Progression
(Check In)
*Focus is on form NOT lifting heavy
3x5 Press
3x5 Push Press
3x5 Power Jerk
Footwork Drills
Transition to Split Jerk
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Martin Clean Warmup
(Check In)
3x5 Back Squat Push Press Behind Neck (5 presses)
3x5 Cleans from triple-extension in power position
3x5 Clean High Pull + Clean
3x5 Clean Lift-off
3x5 Clean Pull
3x5 Clean High Pull
3x5 Split Clean
3x5 Clean from Power Position
3x5 Power Clean
3x5 Clean from Blocks (any height necessary)
3x5 Clean + Front Squat + Jerk
3x5 Clean w/o Moving Feet (no hook)
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Martin Snatch Warmup
(Check In)
3x5 Pressing Snatch Balance
3x5 Snatch Pull Unders
3x5 Snatch High Pull + Snatch
3x5 Snatch Lift-off
3x5 Snatch Pull
3x5 Snatch High Pull
3x5 Snatch grip RDL + High Pull
3x5 Snatch grip Sotts Press (back rack)
3x5 Snatch walk + Sotts Press (back rack)
3x5 Muscle Snatch
3x5 Snatch grip push press behind neck + Overhead Squat
3x5 Snatch balance
3x5 Snatch w/o moving feet (no hook)
3x5 Snatch from blocks (any height necessary)
3x5 High Hang Snatch + Hang Snatch
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Martin Jerk Warmup
(Check In)
3x5 Push Press
3x5 Power Jerk
3x5 Jerk behind neck
3x5 Pause Jerk
3x5 Jerk dip + Jerk
3x5 Eye level Jerk
3x5 Jerk to Split
3x5 Jerk in Split
3x5 Jerk Stepouts
3x5 Jerk Recoveries
3x5 Jerk Jumps
3x5 Front Squat Jerks
3x5 Sotts Press
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