by Justin Quandt | Dec 31, 2012 | WoD
Hang Power Snatch 8×3 @ 80% (every 1:30) Front Squat (olympic depth) 5×5 @ 75% (every 2:00) Snatch Balance 1-1-1 @ heaviest possible (every 3:00) 8 alternating cycles (20:10) ball slam #20/14 tuck Jump * score for total... by Justin Quandt | Dec 27, 2012 | WoD
MetCon1: 4 rounds – 2:00 ON | 2:00 OFF 2-4-6-8-10… (pick up where you leave off) Split Press #115/85 double box over 20″ Mobiblity: 20:00 better is better MetCon2: 6 rounds – 1:00 ON | 1:00 OFF 6-5-4-3-2-1, Hang Power Clean... by Justin Quandt | Dec 26, 2012 | WoD
Clean & Jerk RM build to Max 1-1-1-1-1-1-1 Back Squat 3×3 @ 90% Weighted Pull-up 5×5 @ 80% 4 rounds :30 KB Snatches (alternating rounds L to R) :30 KB Half-moons :30... by Justin Quandt | Dec 25, 2012 | WoD
Partner WoD 8 rounds – 3:00 clock 100m sandbag shuttle, #20SB (hand off every 20m) 10 Kcal row per partner *score total rest in seconds Pistol Skill 10:00 to advance single leg balance or squatting skills 6 rounds – 2:00 clock 8 burpee 8 ring... by Justin Quandt | Dec 24, 2012 | WoD
Snatch RM build to Max 1-1-1-1-1-1-1 Front Squat 3×3 @ 90% Pendlay Row 5×5 @ 80% 3 rounds :30 MB squat clean (over the shoulder drop at the top) REST :30 :30 MB flutter kick (hold ball over chest with arms extended) REST...
