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Thread: WOD reccomendation thread

  1. #1
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    WOD reccomendation thread

    lets have a thread like this
    post a work out routine for a day that you reccomend
    also state the goal of it, i.e. strenght

    so

    warm up
    sit ups 3 x 20
    back extensions 3 x 10

    power snatch + snatch + snatch balance + overhead squat x 4 on 85% of snatch RM

    sit ups x 20
    back extensions 3 x 10

    power clean + 2 front squats + power jerk x 4 on 85% rm



    sit ups x 20
    back extensions 3 x 10

    Back squat 90%RM 3 x 2

    push press 5 x 5

  2. #2
    AKA Tony Arkitect FFF's Avatar
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    Good idea. My workout from Friday

    C&J: work up to a heavy single.
    Power clean & power jerk: 5x1@82.5% of day's max
    Back Squat: Work up to a heavy double (stop when squats start to slow down)

    Goal: Speed.
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    bump for more

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    Member thatmoutain's Avatar
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    i like simple stuff like 250m rowing repeats. Also do a lot of strongmanish stuff like farmer's carry, oh db waiter's walk, and jump rope.

    100ft farmer's carry with heavy db or 115# sandbag, 10 air squats, 100 jump ropes, 7 rounds is an example of a normal workout for me.

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  7. #5
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    snatch balance singles up to 95% or even 100% of my snatch RM
    snatch dead lift triples
    Front squat triples on 90%
    push ups 4 sets

    i do this routine when i need a fun change in my routine

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    snatch 50x1(3) 70x1 80x1 90x1 100x1 110x1 120x1 130x1 135x1 140x1 130x1(3)
    snatch pull 140x3 145x3 150x3 155x3
    push jerk 70x3 90x3 110x3 130x3 145x3 155x3 165x1 170x1
    front squat 100x3 130x3 150x3 165x3 180x3 195x3

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  13. #9
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    i ll try this one tomorrow

    snatch deadlift 5 x 5
    clean pulls 5 x 3
    back squat 5 x 3
    Australian pull ups 15 sets till failure

  14. #10
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    snatch deadlift 5 x 5
    clean pulls 4 x 3
    back squat 5 x 3
    military press 5 x 5

    wall shot 4 x 10
    box jump 4 x 10
    kettlebell swing 4 x 20
    tire hammer 4 x 40

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