WOD – 4-19-17

Dark Orchestra Masters cycle
week 5 of 8

SQUAT SNATCH + OHS E2MOM
1 x 10
65% 105
70% 115
70% 115
75% 120
80% 125
82.5% 130
85% 135
87.2% 140
90% 145
92.5% 150
YOUTUBES

BACKSQUAT
65% 6 @ 255
70% 5 @ 275
75% 4 @ 295
80% 3 @ 305
82.5% 2 @315
82.5% 1 @ 315

SNATCH GRIP BTN PRESS
4×4
95, 95, 95, 95

5 min assault bike at medium pace = 38 cals

75 ab mat situps ( started cramping so i stopped)

romwod

WOD – 4-17-17

Dark Orchestra Masters cycle week 5 of 8

SQUAT CLEAN + FRONT SQUAT + JERK E2MOM
9 sets
2 @ 70% 160
2 @ 75% 170
2 @ 80% 180
2 @ 85% 190
1 @ 90% 205

FRONT SQUAT
10 SETS
6 @ 65% 200
5 @ 70% 215
4 @ 75% 230
3 @ 80% 245
2 @ 82.5% 250
1 @ 85% 260
1 @ 87.5% 270
1 @ 90% 275
1 @ 92.5% 280
1 @ 95% 290

PRESS IN SPLIT JERK POSITION
4×3
135, 145, 155, 165

BACK EXTENSIONS
4×10
25, 35, 45, 45

WOD – 04-10-17

Dark Orchestra Masters cycle – week 4 of 8

Front Squat
in 6 sets work up to a 2 rep max
95, 95, 135, 185, 225, 245

Clean + Front squat 2 x 6
2 @ 82.5% 195
2 @ 87.5% 205
2 @ 80 % 185

Press in split jerk position
4×4
115, 135, 145, 145

Back extensions
4×12 #25

Cardio:
ski erg intervals 7 rounds :30 on :30 off
74 total cals
11, 11, 10, 9, 8, 7, 9

WOD – 3-28-17

Crossfit Elect

Find 3 rep snatch…doesnt have to be touch and go..

worked up to #145 for a full set.
At #155 I got 1 and missed 2 barely…its there. Need to work on shoulder stability in the hole.

Metcon…

20 min AMRAP
15 cal row
12 power snatches @ #75
9 toes to bar

5 rounds and 10 snatches

WOD – 3-27-17

Dark Orchestra Masters cycle – week 2 of 8

FRONT SQUAT
In 6 sets or less- Work up to a “heavy” set of 3 (Not quite maximal).
135, 185, 225, 245, 265, 280

CLEAN + FRONT SQUAT
4 sets @ 75%
#175
4 sets @ 80%
#190 (1 miss)

PRESS IN SPLIT JERK POSITION
4×4
135, 155, 155, 160

BACK EXTENSION
3×12 @ #15

WOD – 3-25-17

Dark Orchestra Masters cycle – week 1 of 8

Snatch grip sotts press
4×4 with #45

Hang snatch
3×5
95, 115, 120, 125, 125

Hang clean
3×5
145, 165,185, 195, 195

Front squat
5×6
3 @ 215
3 @ 230

Got 215 2 times and stopped. Lower back was super tight.

GH back extensions
4 x 10

WOD – 3-22-17

Dark Orchestra Masters cycle – week 1 of 8

Back squat 3 x 6
worked up to 355

SQUAT SNATCH + OHS
8 SETS
REPS
WEIGHT
1 80% 125
1 80% 125
1 80% 125
1 82.5% 130
1 82.5% 130
1 85% 135
1 85% 135
1 85% 135

Barbell lunge
4 x 6
#95 for all sets

SNATCH GRIP BTN PRESS
4 x 5
65, 75, 85, 95

10 Min assault bike
108 cals

WOD – 3-8-17

5 rounds for time
Min 1: Max cal row
Min 2: Max power snatch 95
Min 3: Max ski erg cals
Min 4: Rest

got 12 snatches each round and 10 cals each round of both row and ski

3 rounds of max reps bench press @ #135 and then 30 second hold in bottom of snatch

4 rounds of
5 TTB
8 back extensions

WOD – 2-7-17

Snatch work
3×1 @ 75% #115
2×1 @ 80% #120
1×3 @ 85% #130

snatch pull 3×3 @ 90% #140

——————-
E3MOM
Min 1: row 10 cals
Min 2: 5 ground to overhead with #135
Min 3: :30 sec plank hold

——————-
7 rounds for time

6 front squats
9 push press
row 15 cals

17:04