4 150# Med Ball to shoulder
8 Paralette HSPU
24 Cal row
X5
Rest 1:1
(This was an OUtlaw WOD)
Thursday
Snatch w/ pause at knee 1x9 75-85%
Snatch from floor 1X3 90 %
Clean and Jerk 1x11
CrossFit NOLA 504 |
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Wednesday
4 150# Med Ball to shoulder 8 Paralette HSPU 24 Cal row X5 Rest 1:1 (This was an OUtlaw WOD) Thursday Snatch w/ pause at knee 1x9 75-85% Snatch from floor 1X3 90 % Clean and Jerk 1x11
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EMOM 12:00
Evens 25-35 double unders Odds pistol work 3-5/leg (scale with 5 Rope Climbs 5 Clean and Jerks @ 145/115 4 Rope Climbs 4 Clean and Jerks @ 165/125 3 Rope Climbs 3 Clean and Jerks @ 185/135 2 Rope Climbs 2 Clean and Jerks @ 205/145 1 Rope Climb 1 Clean and Jerk @ 225/155 EMOM 20:00
9 #45 weighted pushups 9 30" box jumps 3X400M Run w 1:30 Rest @ 85-90 % PRE (Rate of exertion) "how hard it feels" slightly faster than you would go if you were doing a mect Every :45 for ten rounds 2 power snatches TnG @ 75% EMOM 10:00 @ 70 - 75% 1 Power Clean 3 Push Press Back Squat Heavy 2 RM -15% 4-4-4 EMOM 20:00
Evens 5 Bar Muscle Ups Odds 25 Double Unders Deadlift work to a 3RM For time 30 Snatch EMOM 10:00 @ 75-80%
Clean and Jerk EMOM 10:00 75-80% Front Squat 2 RM -10% (1-2-3) rest 1:00 between sets 4 K recovery row 18 s/m
wear elevation mask if possible 5 rounds for time Rest 1:1 3 muscle ups 5 dips 15 2 pood KB swings 50 Double under AM
20:00 EMOM evens 7 strict HSPU odds 8 30" box jumps PM EMOTM 10:00 Snatch Snatch from knee 1+1 Snatch Grip DL 3-3-3-3 Back Squat 8RM -5% 4-4 Here is the link for the WODs we are doing this Saturday. If you want to participate online, I believe you can register at this site.
http://www.throwdownseries.com/ Starting this week we will be adding a new Competitor Class on Thursday 5:30 at 504!
Our wod for this Thursday! 15 Squat Cleans at 155/100 30 Toes To Bar 30 Box Jumps 24"/20" 15/10 Muscle Ups (Sub 15/10 CTB Pullups 15/10 Ring Dips) 30 Push Press 40/25 Dumbbells or a 75/45 pound barbell 30 Double Unders 15 Thrusters 135/95 30 Pull ups 30 Burpees 300' OH Walking Lunge 45/25 #plate AM
DB bench press heaviest possible 8-10 reps rest :20 20 CTB Pullups (Unbroken here is the goal) X5 PM Snatch Grip Push Press + Snatch Balance + OHS to a heavy set Deadlift to a heavy 3 rep 8:00 AMRAP 2 med ball cleans #150 4 pistols/leg 8 GHD situps |
Authors: Brandon Ecker
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