Weekly WOD Review 7/22/19

This one is going to be a fun one! Today’s workout is essentially an interval-esque type workout. Personally, I love these type of workouts. For the most part, try and give as much effort as you can for each interval. 2:00 of rest is plenty of time to catch your breath and prepare for the next round. Try and keep your runs as consistent as possible each time and try and be as efficient as possible on your power cleans. Good technique here will preserve your heart rate and give you some juice to go into the wall balls. When walking up to the wall balls, keep in mind the burpees you have coming up next. Try and avoid spiking your heart rate too much here. When you get to the burpees, just keep your head down and go! Constant pace (not too fast, not too slow) is ideal here. Cheer each other on in this one! 
A) Skill Session
6:00 Alt EMOM
1) Anti-rotation
2) Handstand
4 Rounds of…
5:00 Clock
200m Run (403m)
10 Power Cleans 95/65 115/75 135/95
15 Wall Balls (20) (25)
Max Burpees (Bar Facing Burpees)
– rest 2:00 in between rounds –
Plenty of rest in between sets for squat cleans will allow you guys to maintain a good level of technique. If you’re comfortable with squat cleans and would like a solid challenge, go for the 1 squat clean at 85-90%. This is a good test and training method to see how consistent you can be with a moderate to heavy weight.
Every 1:30 for 15:00
2 Squat Cleans
Adv: 1 Squat Clean ~85-90%
7:00 AMRAP
10 Double Unders (20) (30)
10 DB Snatches 45/25 (Alt 50/35) (Alt DB Squat Snatch 50/35)
Today’s workout is a good combination of pressing and pulling. Choose a deadlift weight that you can go unbroken with every round. The goal is to move right through them and not get stuck on the deadlifts. There are plenty of push ups version available for all levels. For the push ups, pick a version where you can either do all of them in one go or in a strategic 2 set break up. The goal is to take ~1:00 for the run, and ~1:00 – 1:30 with the deadlifts and pressing portion. Use that as a guideline when selecting which version to do. Of course, feel free to mix and match!
7 Rounds
140m Run (200m)
7 Deadlifts 155/105 185/135 225/155
7/5 Push Ups (10/7) (7/5 Handstand Push Ups) (7 4″/2″ Def HSPU + 30′ HS Walk)
If the front rack is an issue or if you are new to barbell cycling in a metcon, an option you can use (not listed below) is to incorporate DBs instead of the barbell. Although we usually program DBs for beefy folks, it’s a good method for newer individuals to build awareness overhead and still get a good workout in. Keep that in mind!
Additionally, you’ll have a specific distance to row at a specific time to help break up the 18:00 workout. Use this time as sort of an active recovery to recharge yourself for the rest of the AMRAP.
A) Skill Session
6:00 Alt EMOM
1) Anti-rotation
2) Pulling
18:00 AMRAP
10 Shoulder to Overheads 75/55 (12 Reps @ 95/65) (12 Reps @ 115/75)
10 Barbell Lunges 75/55 (12 Reps @ 95/65) (12 Reps @ 115/75)
10 Box Jump Overs (12) (15)
0:00 – 750m/1000m Row
7:00 – 1000m/750m Row
13:00 – 1000m Row
Back Squat
Strict Pull Ups (Weighted)
3 x 5-10
5 Rounds
1:00 Max Cals any Machine
1:00 Russian KB Swings 53/35 (70/44) (American 70/53)
You folks want cardio/metcon?! Here ya go! As a reference, I’m looking for the each run to take 5-9 minutes and the 10 down to 1 portion ~6:00. Pick a squatting version that you can essentially go unbroken with for each of the rep schemes. Don’t forget everyone, there is a buy in AND cash out. Feel free to get with a coach to determine which version is best for you. In order to get the workout I’m hoping for, if need be, mix and match levels!
Buy In: 800m Run (1600m) (1600m)
Goblet Squats 53/35 (Front Squat 95/65) (Overhead Squat 95/65)
Burpees (Bar Facing)
Cash Out: 800m Run (800m Run) (1600m)
Alt Tabata
8 Rounds :20/:10
Wall Balls
DB Snatches 45/25 (Alt 50/35) (Power Snatch 75/55)
– rest 2:00 –
Alt Tabata
8 Rounds :20/:10
Sit Ups (Toes to Bar)
Box Jumps
*Adv & Beef: Start with Part B