Weekly WOD Insight 9/17/18
Were falling into Fall. My favorite season. Pumpkin spice on everything. Let’s take advantage of these last couple weeks of amazingly mild weather. I hope you can join me for the BYOB (Bring Your Own Bike) option on Sunday!
Same story as the last couple weeks with our Oly lifting EMOM here. If you are shooting for the ADV option and going across, make sure you start warming up early. Even if it’s super light, you should be hitting some warmup sets before the WOD briefing. For the finisher, keep to that strict time cap. Because there is only one set of the pull/muscle up, if you want to go for the bigger challenge, feel free, just try to to be stuck on that movement for more than 3 minutes. I want this to be a fun challenge but still intense!
EMOM for 12 minutes
2 Squat Cleans or Snatches
ADV: 1 @ 75-80%
For time:
21 Thrusters 75/55, ADV: 95/65, Beef: 115/75, Bison: 135/95
15 Burpees (ADV: Bar Facing)
9 Pullups ADV: C2B (Beef: 6/4 Muscle Ups) (Bison: 9 Muscle Ups)
403m Run
9 Thrusters 😉
6 Sets (Alternating Buy ins each set)4 Minute AMRAP
8 DB Snatches 45/25 (ADV: 10@ 53/35 ) (BEEF: 12 @ 50-55/35-40)
8 Wall Balls (ADV: 10) (BEEF: 12)
-1 Minute Rest-
Interval 1 Buy in: 400m/300m row (ADV: 500/400) (Beef: 500 m/f)
Interval 2 Buy in: Run 400m (extra slow runners can do 200 or 200+100m runs) or Bike 18/16 Cals ADV: 20/18, Beef: 20 m/f)
In addition to our gymnastics skills sessions, you can expect to see this time allotted to other necessary, functional, non-functional body building, accessory, and symmetry work as a starter. These movements, just like with our gymnastics stuff, should be done for quality and with a smooth tempo. Not for intensity. Ask the coach for help on these if you haven’t done them before. A little different than Tuesday’s conditioning focus, there is no rest on this workout workout. So we want you to be moving at a pace that we can keep consistent reps for 20 minutes without a huge drop off in any giving movement.
3 Sets
20 Steps DB or KB Walking Lunges (choose weight)
Rest 90 seconds
8-10 Reps each DB, or KB Bent Row (choose weight)
Rest 90 seconds
EMOM for 20 minutes
Max Power Cleans 95/65, 115/75, 135/95
Max Situps or HKR, (ADV+BEEF: T2B)
(1) 70m Sled Push (ADV+BEEF:: 45/25)
Front Squat
2-2-2-2-2
3 sets of 3 minute AMRAPs
1-3 Strict Pull-Up (ADV 5 Strict or Kipping) (Beef: 5 Strict or C2B Kipping)
6 Push-Ups (ADV: 10/8 Pushups or 6/4 HSPU) (Beef: 10 HSPU)
9 Air Squats (ADV+Beef: 15)
-Rest 1 minute-
Alt EMOM for 8 Minutes
-1 Wall Walk w/10-15 sec hold (ADV: W/ 2-3 Shoulder Taps)
-:30 Hollow Hold
Kicking up to wall progressions
Conditioning
EMOM or E2MOM for 8 minutes
-15-30 foot handstand walk (More challenging: Try going over a couple plates)
B.)
403m Run
15 Deadlifts 95/65 (ADV: 115/75) (Beef: 21 @115/75) (Bison: 135/95)
9 Box Jump Overs (ADV/Beef/Bison: 12)
1 Rope Climb (ADV: 2 or 1 Legless/Regional) (Beef: 2 Regional)
A.) Skills:
1) 7-10 Ring Rows (Adv: Elevate Feet)
ADV+Beef go in reverse order
3 rounds
Row 400m
15 Wall Balls (ADV: 20) (Beef: 25)
15 DU (ADV: 30) (Beef: 60)
10 Kettlebell Swings 53/35, 70/44 (12 @ BEEF: 70/53)
200m Run
5 Burpee Pull-ups (ADV: 5 Burpee C2B) (Beef: 5 Burpee Bar MU) (Bison: 7 Burpee Bar MU)
1 Mile Run or 2k Row or 5K/4k Assault Bike or
“Bring your own bike” Option: Sweat Shop to Heather Farms Pool and back on CCC trail. See map.
18 Situps or HKR (ADV: 12 T2B) (Beef+Bison: 18 T2B)
20 Front Squats 95/65, 115/75, 135/95
22 Burpees (ADV: BFB)
20 Front Squats
18 Situps or HKR
15 GTO
BYOB Course: Sweat Shop Mile Course
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