Oly WOD – July 13, 2011

Power Snatch 3×1 80% Power Clean and Jerk 3×1 80% Over Head Squat 3×2 85% Metcon On the Min Every Min For 10min 5 Left Arm Kettle Bell Snatches (55/35) 5 Clean Pulls (105% 1rm clean and jerk) 5 Right Arm Kettle Bell Snatches (55/35)

Oly WOD – July 11, 2011

Snatch 3-75% 2- 80% 1 – 85% Clean and Jerk 3-75% 2- 80% 1 – 85% Front Squat 2- 85% 1-90% Metcon 6min AMRAP Snatch Complex 6 Power Snatches (95/65) 6 Squat Snatches (95/65) 6 Snatch Balances (95/65)

Oly WOD – July 6, 2011

1 RM Test Squat Snatch 1-1-1-1-1 Squat Clean and Jerk 1-1-1-1-1 Metcon 5 Rounds: 25meter Band resistance Runs Rest as need between rounds *You will need a partner; no one goes below a blue band

Oly WOD – July 4, 2011

Rest Practice Burgener warm up with broom stick Practice Squat Cleans and Squat Snatches with Broom stick Do mobility WOD

Oly WOD – June 27, 2011

Push Jerk – 5×5 Squat Clean – 5×3 Snatch Grip Dead Lift – 5×3 Metcon: 7 Rounds For Time: 7 Over Head Squats 115/85 100meter Sprint

Oly WOD – June 22, 2011

Clean Pulls-From Ground – 5×3 Hang Squat Clean – 5×3 Over Head Squat – 5×3 Metcon: 5 min AMRAP 5 Hang Power Snatch 75/55 rest same time it took to perform the 5reps

Oly WOD – June 20, 2011

Snatch Pulls-From Ground – 5×3 Snatch Balance – 5×3 Front Squat – 5×3 Metcon: 21-15-9 for time: Sumo Dead lift High Pull 95/65 Push Press 95/65 50meter Sprint

Oly WOD – June 15, 2011

Clean Pulls-from knee height – 5×5 Push Press-from chest – 5×5 Over Head Squat – 5×5 Metcon: 4 Rounds for Time: 10 Med Ball Cleans 20/15 15 Snatch grip Dead lifts 135/95 100meter Sprint

Oly WOD – June 13, 2011

Snatch Pulls-from knee height – 5×5 Push Press Behind Neck-Snatch Grip – 5×5 Front Squat – 5×5 Metcon: Every Min. on the Min. for 10min: 3 Dead Lifts 3 Clean Pulls-from knee height 3 Burpees *Use 70-80% of your max clean weight, the goal is speed (get the hips extending powerfully.)