OLYWOD

Wednesday 9/18 – OlyWOD

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JBo – Our Inspiration

A)Muscle Snatch
4×2

Note: Working range 50-60% 1RM

B) Snatch-Grip Push Jerk
3-3-2-2-1-1

Note: Working to 100-110% of 1RM Snatch

C)Back Squat
2-2-2-2-2

Note: Working to a two rep max! Get heavy!




Wednesday 9/11 – OlyWOD

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SPEED

A)Hang Power Clean + Push Press
5(2+3)

Note: Working range limited by push press!

B)Clean Liftoff
4×2 with 2 second pause below knee

C)Loaded Good Morning
5×5

Note: Max load 95/65




Wednesday 9/4 – OlyWOD

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A)Snatch Balance
3-3-2-2-1-1

Note: Working to 100% 1RM Snatch

B)Snatch Pull from Hip
4×3

Note: Working Sets 80-95% 1RM Snatch

C)Front Squat w/ Pause
5×3 w/ 2 second pause each rep

Note: Working range 60-80% 1RM FS




Wednesday 8/28 – OlyWOD

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Jenna

A) Hang Clean + Front Squat
4(1+2)

Note: Working Sets 60-75% 1RM CJ

B) Back Jerk
4×2

Note: Working Sets 60-75% 1RM CJ

C) KB Goblet Squats
5×5 w/ heaviest able KB




Wednesday 8/21 – OlyClass

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Mete

A) Hang Snatch
2-2-2-2-2

Working to a double at 75% 1RM

B) Snatch Grip Push Press
50(3×8)

C) Close Grip Overhead Squat
3×5 Bar Only
8/24

A) Hang Clean + Front Squat
4(1+2)

Note: Working Sets 60-75% 1RM CJ

B) Back Jerk
4×2

Note: Working Sets 60-75% 1RM CJ

C) KB Goblet Squats
5×5 w/ heaviest able KB




Wednesday 8/14 – OlyWOD

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Kara

Emily

A) Clean & Jerk

3-3-3-3

Note: Working sets 60%-75% 1RM

B) Clean High Pull

80×2
90×1
100×1
110×1

C) Jumping Back Squat

3×5




Wednesday 8/7 – OlyWOD

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Oly

A) Snatch
3-3-2-2-1-1

Note: Up to 90% 1RM

B) Halting Snatch Deadlift

70(2×2)
80(2×2)

C) Pause Front Squat

3×3 with 2 sec pause.