Warm-up Drills
I. Speed Rope x 2:00
II. 3 rounds of
1 x Rope Climb
10 x Hollow Rocks
7 x Burpees
III. Mobility
Impact/Focus: Front Squat 2-2-2-2-2RM
Warm-up with 3 sets of 5 reps each at 40-60%1RM
Front Squat 2-2-2-2-2RM
Post sets/reps/loads to comments.
“Moozenackle”
For time
15 x Power Snatch
15 x Hang Squat Clean
30 x 1-Arm Suitcase Deadlift (15R/15L)
15 x Thruster or Push Jerk
15 x Push Jerk or Thruster
15 x Overhead Squat
Notes: Every minute on the minute execute 3 x Burpees.
Options for selected loads are 65/95/115/135/155/185/205lbs.
Alternate as necessary between Right and Left hands for the Suitcase Deadlifts.
Post scores to comments.
Skill Development
I. Establish longest freestanding handstand
II. Establish longest handstand walk
Front Squat 2-2-2-2-2
135-155-165-185-225×2
Moozenackle
Completed for time of 9:28 using 75# (YES my OHS sucks)
15 x Power Snatch
15 x Hang Squat Clean
15R/15L x 1-Arm Suitcase Deadlift
15 x Push Jerk
15 x Overhead Squat
EMOTM 3 x Burpees
225×2 Front Squat PR
Front Squat 2-2-2-2-2
75-5, 95-5, 125-2, 145-2, 175-2(PR!), 185-1(PR!) previous 1RM 155 set on 2/20/13.
Moozenackle
Completed for time of 16:47 using 65#
15 x Power Snatch
15 x Hang Squat Clean
15R/15L x 1-Arm Suitcase Deadlift
15 x Thruster
15 x Push Jerk
15 x Overhead Squat – stripped bar here for scaling.
EMOTM 3 x Burpees total 48
Front Squat 90×2
“Moozenackle”
20:00
45#/1xOHS
Front Squat 2-2-2-2-2
135×2
Moozenackle
Completed for time of 15:49 using 65/45
15 x Power Snatch
15 x Hang Squat Clean
15R/15L x 1-Arm Suitcase Deadlift
15 x Thruster
15 x Push Jerk
15 x Overhead Squat
EMOTM 3 x Burpees
“Front Squat 2-2-2-2-2” (04.09.2013)
Warm-up sets:
95 x 5
135 x 5
155 x 5
Working Sets:
185 x 2
225 x 2
245 x 2
275 x 2
295 x 2
~Chase
Front Squat 2-2-2-2-2
215# x 2
Moozenackle
Completed 12:35 @ 95#
15 x Power Snatch
15 x Hang Squat Clean
15R/15L x 1-Arm Suitcase Deadlift
15 x Thruster
15 x Push Jerk
15 x Overhead Squat
EMOTM 3 x Burpees
FS 185×2 195×1 200F
WOD 14:56 @95lbs
Front Squat: 165 x 2
Moozenackle: 16: 52 (48 Burpees) 75# (45#OHS).
Front Squat 2-2-2-2-2
125 x 2 (pr woohoo)
Moozenackle
Completed 27:40 @ 65#
15 x Power Snatch
15 x Hang Squat Clean
15R/15L x 1-Arm Suitcase Deadlift
15 x Thruster
15 x Push Jerk
15 x Overhead Squat
EMOTM 3 x Burpees
Front Squat
185# x 2
“Moozenackle”
12:38 at 95 lbs
Front Squat = 135# x2
“Moozenackle”
18:42 @ 75#