Weekly WOD Insights 1/27/20

We will start this week the same way we ended a few weeks ago.  We did this same format on Sunday 1/12.  This is an opportunity to learn or improve your technique on the Push Press, or Push Jerk, … or if you’ve had considerable practice with either, work on some quality reps at a heavier load than normal.  However, rather than spending 20-25 minutes on part A., we’ll only spend 12 minutes so we can still get a longer part B workout.  For Beef and Bison the weight doesn’t increase, nor does the gymnastic skill increase, rather, the rep scheme increases, meaning the demand for most people doing these versions will be muscle stamina limiting, as opposed to cardio-repiratory.

A.) 12 minutes to work up to a heavy 1 Rep Push Press or Push Jerk

B.) 15 minute AMRAP
8 Shoulder to Overhead (75/55) (ADV. 95/65) (Beef 12 @95/65) (Bison 18@95/65)
5 Pullups (ADV. 8 Pullups or 4 C2B) (Beef 10 C2B) (Bison 15 C2b)
8 Lunges 75/55 (Beef 12) (Bison 18)

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This is a 26 minute workout with a little different format, rather than having a set distance Buy In, the time is set, and you’ll try to accumulate max meters in that first 13 minutes.  We rarely program workouts with that duration on a single machine not because there isn’t a benefit to it (quite the contrary), but because we are limited on the number of machines.  Remember if you are starting with the max meters, don’t go at 100% effort as you still have 13 more minutes of work to do when you’re done.  80-85% effort throughout should yield the best result and keep you out of the pain cave for the majority of the workout.  For those that choose to run outdoor for this one you can choose any combination of run routes.  You can start with our 1 mile or 1.5 mile course (which are equivalent to 1600 or 2400 meters), then do either 200 or 400 meter runs until you hit the 13:00 minute mark.  Or, if you’d rather just stick with 400 or 800m Runs from the beginning, to better track your pace, that’s fine too!  For the second part of the AMRAP there is the option to do either dumbbell snatches or kettlebell snatches.  While some exercises are performed the same, whether it’s with a dumbbell or kettlebell, the kb snatch is quite different from the db snatch.  While I really enjoy doing KB snatches, I’m still trying to get better at teaching them.  Bottom line, if they hurt, or feel unstable, don’t do them, just stick with the simpler DB snatch.

0:00-13:00
Max Meters any machine or outdoor running

AMRAP of:
10 Dumbbell or KB Snatch (DB 45/25lbs.– KB 35/18) (ADV. 12@50/35 or KB 44/26)  (BEEF 12@55+/40+ or KB 53/35)

8 Box Jump Overs (ADV. 10)

8 Hanging Knee Raises or Alternating V-Ups (AD. 6 Toes to Bar) (Beef 8 Toes to Bar)

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A.) Back Squat
5-5-5-5-5
*ascending weights

ADV. 3-3-3-1-1-1
*score sum of heaviest lifts

B.) 2 Person Team Finisher

*switch every 200 meters (row/ski) or every 500 meters Bike
*perform 6 Strict Burpees, or 8 Down/Ups prior to each set of 200m Row/Ski or 500m Bike

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12-15 minute clock A1. & A2.)  for Quality

A1.) 4 Sets 8-12 Reps

Bench Press or Dumbbell Bench Press

A2.) 4 Sets 4-8 Reps

Assisted, Unassisted, or Weighted Pullups

*all variations should be done strict

B.) I ❤️ Walnut Creek