Tuesday, 15 October WOD

Warm up:

PVC Warm Ups

With an empty barbell

10 of the following:

Muscle Snatch / Snatch Grip Press / Overhead Squat / Snatch Balance / ZOTS Press

Strength:

Hang Power Snatch 5 sets of 3 @ 70% 

Advanced:

Snatch Grip Deadlift + Low Hang Squat Snatch 5 sets of 1+1 @ 70%

Metcon:

EMOM 14

7 Pull-ups (try to maintain strict as long as possible)

11 Box Jumps 24/20

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Monday, 14 October WOD

Warm Up:

400m run

20 Alternating Lunges

10 Banded Squats

10 Broad Jumps

Followed by…

Empty Barbell Movement Primer Three sets of:

Overhead Squat x 5 reps (use a progressively narrower grip for every set)

Strength:

Front Squat EMOM FOR 10 Min

6 Front Squats at 75%

Metcon:

For time:

50/35 Assault Bike Calories or Row Calories

50 Dumbbell Box Step up, 50/35 lbs

50 Alternating Dumbell Snatches, 50/35 lbs

Coordinate with a coach for Open 20.1

Friday, 11 October WOD

Warm Up:

400m Run

High Knees

Butt Kickers

Spiderman Stretch

Samson Stretch

Strength:

Turkish getups – work up in weight then

5 sets of 5

15 Minutes of muscle up practice bar or ring

Metcon:

4 rounds for time

20 Thruster 45/35 lbs

400m Run

50 double unders

Sign up for the 2020 Open!!! You still have time!!!

2020.1 heats will start on Saturday at 0800.

Thursday, 10 October WOD

Warm UP

4 Rounds

4 Strict Press, with an empty bar

8 Front Squats, with an empty bar

10 kettlebell swings

Strength:

Deadlift 1×5 at 65% 1RM

Deadlift 1×5 at 70% 1RM

Deadlift 1×5 at 75% 1RM

Deadlift 1×5 at 80% 1RM

Deadlift 1×5 at 85% 1RM

Metcon:

AMRAP in 20 mins of:

100 Double Unders

50 Wall Balls, 20/14 lbs

40 Row Calories

30 Alternating Dumbbell Power Snatches, 50/35 lbs

20 Toes-to-bars

10 Bar Muscle-ups

Tuesday, 8 October WOD

Tuesday, 7 October

Warm-Up:

400m run

10 Broad Jumps

10 Squat Jumps

Barbell prep w/ empty bar

Strength:

Snatch technique work

Hang Squat Snatch

3-3-3-3-3

Work on getting under the bar quickly

Metcon:

AMRAP in 18 mins of:

20 Dumbbell Snatches, 50/35 lbs

15/12 Assault Bike Calories or Rower Calories

20 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

9 Bar Muscle-ups