Snatch | WOD 11.21.17

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Be sure to sign up for the Thanksgiving Day Turkey Purger.

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Snatch

Build to a max on the day.

Post load to comments.

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AMRAP in 10 minutes:

30 Double unders
15 Power Snatch, 75/55lbs

Post rounds and Rx to comments.

Back Squat | WOD 11.20.17

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Schedule Changes this week:

Wednesday, 11/22 – 6:45pm Canceled
Thursday, 11/23 – 10am Turkey Purger
Friday, 11/24 – 10am – 12pm Open Gym
Saturday, 11/25 – 12pm Free Intro Class Canceled
                              – 12pm Essentials Class Canceled

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Back Squat

5-5-5

Build per set to a top 5 on the day. Make sure two spotters are on for each max effort set.

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For Time:

600m Run
25 Kettlebell Swings, 24/16kg
20 Pull-ups
400m Run
20 Kettlebell Swings, 24/16kg
15 Pull-ups
200m Run
15 Kettlebell Swings, 24/16kg
10 Pull-ups

Post time and Rx to comments.

Team WOD 11/18/17

In Teams of 2:

AMRAP4

8 Wall Balls (20/14)

4 Overhead Lunges (135/95)

-REST 1:00-

AMRAP4

8 Wall Balls (20/14)

4 Overhead Lunges (135/95)

-REST 1:00-

AMRAP4

12 DB Snatches (50/35)

6 Burpee Box Jumps (24”/20”)

-REST 1:00-

AMRAP4

12 DB Snatches (50/35)

6 Burpee Box Jumps (24”/20”)

-REST 1:00-

AMRAP4

35 Double Unders

7 Toes to Bar

-REST 1:00-

AMRAP4

35 Double Unders

7 Toes to Bar

*Each partner chooses a movement and will perform it for the entirety of the AMRAP. After the rest, partners will switch and perform the other movement for the entire AMRAP. Continue this format through each couplet.

**For example, Partner 1 only does wall balls during the first AMRAP, and Partner 2 only performs overhead lunges. After the one minute rest, Partner 2 sticks with wall balls during the second AMRAP, and Partner 1 takes over the overhead lunges.

Bench Press/Deadlift | WOD 11.17.17

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A1) Bench Press – 3 x 4; rest 1 minute

A2) Deadlift – 3 x 5; rest 1 minute

Try to go slightly heavier than last week.

Exposure 8 of 8.

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AMRAP in 15 minutes:

500m row
20 Kettlebell Swings, 24/16kg
10 Handstand Push-ups

KBS are overhead as long as mobility allows. Scaling options for the HSPU include: ROM (up to two abmats), box piked HSPU, or regular push-ups.

Post rounds and Rx to comments.

Clean | WOD 11.16.17

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Segmented Clean Grip Deadlift + Clean Pull + Hang Clean

Perform the complex one time every 90 seconds for 8 sets. Feel free to build per set, but bias good positions as well as speed throughout the 8 sets.

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Four Rounds for Time:

5 Front Squats, 185/125lbs
10 Pull-Ups
250m run

Post time and Rx to comments.

Weekly Recovery WOD

Mobilize traps (video :34s) with lacrosse ball and work on back flexibility laying on foam roller: 10s hold with roller just below shoulder blades, mid-back, and lower back. Aim for shoulders and butt to touch the floor with legs extended but do not force

Shoulder strengthening: 3 round of:

10 pull aparts

10 OH plate circles in each direction (clockwise and counter clockwise: 5# max weight)

Glutes/hips/lower back strengthening: 3 round of

10 monster walks each direction (red band!)

12 body wt. split squat (6/leg; back foot on bench if possible)

FIRE sequence: 3 rounds of:

12 PVC pipe sit ups (or hold arms overhead throughout situp)

1min waiter’s walk per arm

12 Russian twists

12 supermans

Hip stretch: happy baby (2min hold: do not force position)

Press | WOD 11.15.17

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Press

3 x 4

Try to go heavier than last week.

Exposure 8 of 8.

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25 minutes, not for rounds:

10 Single Arm Overhead Reverse Lunge – Left arm
0:30 Ring Support

10 Single Arm Overhead Reverse Lunge – Right arm
50 Double Unders

For the OH reverse lunges, load with either a kettlebell or dumbbell and alternate legs each step back. On the ring support, accumulate the 30 seconds if need be.

Snatch | WOD 11.14.17

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Power Snatch

3-3-3-3-3

Build per set to a heavy triple on the day. Sets do not have to be touch and go.

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6 sets for max reps:

30 Seconds of OHS (115/75 lbs)
Rest 30 seconds
30 Seconds of Box Jumps, 24/20″
Rest 30 seconds

Post scores and Rx to comments.

Back Squat

3 x 5

Try to go slightly heavier than last week. This is the last exposure of the cycle.

Exposure 8/8.

Post load to comments.

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AMRAP in 12 minutes:

10 DB Power Snatch, 50/35
10 Burpees
250m Row

Post time and Rx to comments.

Team WOD 11/10/17

AMRAP25

10 Overhead Squats (155/105)

20 Strict Deficit Handstand Push Ups (2″)
10 Overhead Squats
30 Toes to Bar
10 Overhead Squats
40 Lateral Burpees
10 Overhead Squats
100 Double Unders