WOD 062916
15m – Dynamics
10m – Barbell Review/Warm Up
4 rounds of 3m on, 2m off:
10 Power Cleans 115/75
15 Burpees
Amrap thrusters remaining time. Score is total thrusters.
Led Mobility – 2m twisted cross/side, 2m pigeon/side.
15m – Dynamics
10m – Barbell Review/Warm Up
4 rounds of 3m on, 2m off:
10 Power Cleans 115/75
15 Burpees
Amrap thrusters remaining time. Score is total thrusters.
Led Mobility – 2m twisted cross/side, 2m pigeon/side.
15m – Dynamics
FT:
1,000m Row
100 Double Unders (1:1 singles)
1 Mile Run
Remaining Time – 3m Seated Straddle, 3m Saddle, 1m runners stretch/side.
10m – Dynamics
15m – Snatch Review
15m – Establish a heavy 3 position snatch:
Notice this is slightly different than your ‘usual’ 3 position snatch, where we work from the hip crease
down to the floor. Today we will work a rep from the hip crease/pocket, then from the hang (above the
knee), and then from the low hang (come 1-2” below the knee).
The reason we are working from the low hang is to work perfect back angles/weight distribution around
that mid shin, and more importantly, to work the change of direction that should happen after the bar
passes the knee! Most athletes miss this piece of the snatch, and the bar ends up staying far away from
them the whole lift.
6m amrap:
3 Hang Squat Snatches 135/95
12 Push Ups
15m – Dynamics
15m – Movement Prep
MetCon – 16m amrap with a partner:
400m Run together
10 Front Rack Lunges 115/75 (each)
15 Muscle Ups (total)
30 Burpee Box Jump Overs 24”/20” (total)
*Scaling today for the muscle ups will be the same rep scheme of either CTB, Pull Ups, or Ring Rows!
15m – Dynamics
5m – Squat Review
Strength - 15m to Back Squat:
• 8-8-8
MetCon – Mainsite 160605 - FT:
21-15-9
Deadlift 225/155
OHS 135/95
*10m time cap. Athletes will have 1 barbell and must change their own weight.
10m – Dynamics
15m – Clean & Jerk Review
Strength - 15m to establish a heavy
• 2 Squat Cleans + 1 Jerk
MetCon – 7m amrap with a partner:
Clean & Jerks 225/155
*Athletes get 1 barbell and will alternate every rep. Any style of clean & jerk is acceptable, but power clean and push jerk is encouraged – choose a weight where this can happen. Pick a partner that will be lifting roughly the same weight – 70%ish for the metcon
15m – Dynamics
Strength - 15m to complete 3 rounds for quality:
MetCon – 4 rounds, 2m amrap with 1m rest:
50 Dubs
25 Russian KBS 32kg/24kg
*Max Push Ups remaining time. Score is total pushups.
15m – Dynamics
10m – Kipping Clinic
MetCon – on a 12m clock:
1m – WBS
1m – Burpees
1m – TTB
Then 2m of each, then 1m of each. Score is total reps.
Led Mobility – 2m Dragon pose per side. 2m Saddle Pose.
15m – Dynamics
5m – Strength Scaling
Strength – 10m to complete:
3x10 Strict Pull Ups (dual 1 arm KB rows)
3x10 Strict HSPU (4 Wall Walks per set)
MetCon – FT:
27-21-15 Thrusters 95/65
*200m Run after each set
15m – Dynamics
15m – Squat Snatch Review
20m EMOM:
E- 1 Squat Snatch + 1 OHS (ascending)
O- 12 Box Jump Overs 30”/24”
Led Mobility – 2m couch stretch per side
15m – Dynamics
15m – Squat Clean Review & Build Up
5 Rounds every 4m (20m clock):
400m Run
8 Bar Over Burpees
7 Squat Cleans 155/105
*Rest remainder
15m – Dynamics
15m – Competitor’s Unilateral Work – Stay tuned
10m – Movement Prep
11m AMRAP:
50 Double Unders
20 (total) Single Arm Russian KBS
10 (total) 1 Arm OH KB Lunges
*Same weight for both KB movements. Today is definitely a ‘lighter and faster’ kind of day, so encourage athletes to try and stay unbroken for most sets.
10m – Dynamics
10m – Power Snatch Review
10m – Bar Muscle Up Review
MetCon – FT:
15-10-5
Bar Muscle Ups
Power Snatches 135/95
*12m time cap
Led Mobility – 2m Puppy Dog on Barbell, 90s Twisted Cross/side.
15m – Dynamics
10m – Movement Prep
Metcon – Partner “Manion”
7RFT:
400m Run
29 Back Squats 135/95
*Partners will run together, and split the back squats up ‘evenly’.
10m – Dynamics
10m – Movement Review
Strength – 15m to complete:
*If pull-ups aren’t an option, then we will do dual KB rows for athletes. Same rep scheme.
MetCon – 6m amrap:
12 Box Jumps 24”/20”
8 S2OH 135/95
15m – Dynamics
15m – Complete 3x5/leg Weighted Pistols as heavy as possible
MetCon – 7m amrap:
20 Air Squats
10 V-Ups
15m – Dynamics (double unders in warm up)
15m – Movement Prep
FT:
21-15-9 Deadlift 225/155
21-15-9 HSPU
75-50-25 Double Unders
15-10-5 Ring Muscle Up
*15m time cap
*This workout will be performed Deadlifts, HSPU, Dubs, MU – every time through, the reps will descend. It’s not as confusing as it looks on paper :)
10m – Dynamics
10m – Clean Review
15m – Establish a heavy:
MetCon - 8m amrap:
5 Power Cleans 135/95
10 Front Rack Lunges 135/95 (5/side)
15 Bar Over Burpees
A. Dynamics
B. Kipping HSPU Clinic
C. Partner "Nate" - 20m amrap:
2 Muscle Ups (4 Pull Ups)
4 HSPU (8 push ups)
8 KBS 32kg/24kg
*Partners will switch after every full round.
A. Dynamics
B. Movement Prep
C. On one clock:
0:00 - 1k Row FT
5:00-10:00 - AMRAP 10 Box Jumps 24"/20", 10 WBS 20/14 to 10/9'
A. Dynamics
B. Movement Prep
C. 3 Rounds for Reps:
1m - Burpees
1m - TTB
1m - High Hang Squat Cleans 115/75
-1m rest b/t rounds-
STRETCHING!