Jan 21 – 27, 2019

Monday January 21, 2019

Front Squat

5-5-5-5-5

Superset w/4 sets of :15 sec Hollow Body Hold & :15 sec Arch Body Hold

then,

Open WOD 15.1 & 15.1a

9 min AMRAP

15 TTB

10 Dead lifts

5 Snatches

Men: 115lbs

Women: 80lbs

15.1a

1RM Clean and Jerk

6min Time Cap

After the 9 min AMRAP is over, the clock will continue to run for 6 more minutes. During this additional 6 minutes, athletes will find their 1 rep max clean and jerk. Prior to class you should open the wodify app and check your front squat numbers, and begin to work on some front rack mobility. HERE is a great video, by Dr. Ryan DeBell at the Movement Fix, that shows you how to get your front rack ready to go in 5 minutes.

 

Tuesday

Close Grip Bench Press

5-5-5-5-5

Supeset w/3 sets of 8 DB/KB Bent Rows

then,

15min AMRAP

800m Run or 1000m Row Buy-in

then,

2-4-6-8-10…

Alt DB Snatches 50/35lbs

Burpees over the DB

The 800m run or 1000m row buy-in should take 3 or 4 minutes to complete leaving a little over 10 minutes for the snatches and burpees. The push of the burpees are meant to compliment the the pull of the snatches with both movements requiring a hip hinge. Remember to bend your knees when performing the snatches to avoid excessive lower back fatigue. Completing the round of 20 is the target.

Wednesday

Build to a heavy complex in 15min

Snatch High Pull + Hang Squat Snatch

then,

Partner WOD

For time:

50 Russian KBS 70/53lbs

100 Pull ups

150 DUs

50 Russian KBS 70/53lbs

100 WBs 20/14lbs

150 DUs

50 Russian KBS 70/53lbs

100 TTBs

150 DUs

25 min Time Cap

Performing a high pull prior to the hang squat snatch is meant to promote a better bar path by keeping the barbell close to the body.¬†Teams may divide the work however they like with only one person working at a time, but they must “tag” each other in and out. This is our 5th of 7 consecutive days of “bending” movements so please remember that as you hinge or bend you should remained braced or tight in your midsection. Allowing yourself to lose tension in your midsection can result in lower back fatigue and lead to injury. The wod is a mixture of squatting, bending, pushing, pulling, core work, and cardio. Grab a friend and try to complete it under 20 minutes!

Thursday

5RM Single Arm DB Push Press

Superset w/3 sets of 3 weighted pull ups

then,

Open WOD 16.3

7min AMRAP

10 Power Snatches 75/55lbs

3 Bar MUs

As we score the DB Push Press, please record the lighter of the two if you perform the reps with 2 different weights. For example, if you can push press 35lbs for 5 reps with your left hand, but 40lbs with your right, then your score is 35lbs. Note the discrepancy in the “Notes” section. The AMRAP is a 7 min burner because we haven’t touched this time domain all week. Remember to bend the knees when performing the snatches, and check out THIS video on Barbell Cycling for a visual cue. Shoot for 10+ rounds today! Good luck!

Friday

5 Sets of 100ft Suitcase Carry (250ft per hand)

Score = total weight moved across all 5 sets.

then,

3 RFT

10 HR Push ups

1 min L-sit

10 HR Push ups

2 min HS Hold

*20 min Time Cap

This is the first day we’ve had in a week without any hip hinging! We’re going to take today to work on our grip strength, gymnastics pressing, and midline strength. Post wod stretching is strongly encouraged today as your upper body will be pretty smoked. Athletes with stronger cores will complete this wod around the 15 minute mark or better.

Saturday

On a 5 min Clock:

25 TTB

50 DUs

AMRAP Squat Cleans 165/105lbs

Rest 1 min

On a 5 min Clock:

25 TTB

50 DUs

AMRAP Squat Cleans 185/115lbs

Rest 1 min

On a 5 min Clock:

25 TTB

50 DUs

AMRAP Squat Cleans 205/135lbs

Sunday

5 RFT

10 Single Arm Russian KBS – L

10 Front Rack KB Lunges

10 Single Arm Russian KBS – R

10 Front Rack KB Reverse Lunges

Men: 70lbs

Women: 53lbs