Month: February 2017

WOD

In front of a clock set for 18 minutes

1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
3 Minutes of Burpee Pull-ups
3 Minutes of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb

Workout Notes: This workout will be scored as you would a workout like “fight gone bad”. Your score will be your total number of repetitions across all 10 rounds.  Even though you will only be working for a few minutes at a time with each movement the entire workout is 18 minutes long so pace yourself accordingly. The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.  If you are unable to get your chin all the way over the bar using a bar outside of your reach, choose a bar that is closer and allows you to jump to it to complete the pull-up portion of the rep.  The power snatch weight for this workout should be a medium weight.  Choose a weight that you can do sets of 3-4 with when you are fresh.  You do not need to be able to do sets during the workout.  Quick singles are absolutely acceptable for this format.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Pack your long socks or knee sleeves! We’re rope climbing today! [/creativ_alertbox]

Skill

5×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time.

WOD 

For time
21-18-15-12-9-6-3
Push-Up
Air Squat
Lateral Box Jump Over 24/20″

Workout Notes: For today’s workout we have a triplet of all bodyweight movements. The push-up will most likely be the more difficult movement of the 3 so plan to break your reps up as needed.  If you can not perform strict push-ups from your toes you can do strict knee push-ups.  Whether you’re working from your knees or toes focus on a straight torso and contact the ground with your chest on each rep without resting at the bottom.  Move through the air squats at a smooth pace before moving on the the lateral box jump overs.  You will be jumping laterally over your box rather than facing the box.  You do not have to stand up on top of the box for the reps to count, but you should be sure to take off each jump from two feet to get to the top of the box.  This is a newer skill so feel free to jump to a shorter box or a stack of plates rather than stepping up to a higher box.

Skill 

EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks

Today’s focus will be primarily on the split jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely for the second jerk and for that reason your load may be much lighter than your 1RM.

WOD

3 Rounds for reps

2 Minutes of Wall Ball Shots 20/14lb 10/9′
1 Minute of Power Cleans 135/95lb
1 Minute of rest

Workout notes: This workout is a repeat from March 28, 2016!  You will score this workout as you would “Fight Gone Bad”.  Count your total number of reps of Wall Ball Shots and Power Cleans and come up with one cumulative score. With two total minutes on the wall ball shots you will obviously be able to score most of your reps there so keep the intensity up but leave something in the tank to knock out some cleans.  Your power clean weight should be manageable for quick singles or small sets.  If classes are large you can share a wall ball spot with someone and start two minutes behind them so that everyone completes the workout in the order listed.