Wods 4/24/17-4/28/17

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12 minutes to work up to a heavy double at 80%

“Smoking Guns”
5 rounds for time of:
8 Deadlift 225/155
8 Burpee box jumps
8 Toes to bar

Use a weight you can move unbroken! This will get hard really fast. It is a sprint wod. Focus on staying close to the box on the jump overs. The weight should be light enough to allow fast transitions.



Hang snatch + snatch 1 rep every 1:15
8 sets 60-80%


4 Rounds for time of:
400 Meter Run
3  Snatch 75% of best Double from Strength
10/7 strict pullups

roll lats and lower back
This is to train a fast 3rd pull to punch under the bar. After we practice it EMOTM will try and do it under a bit of fatigue. Oly lifitng isn’t about lifting as much as you can every time. Don’t go up unitl it looks pretty. The same is true for the metcon. Practice doesn’t make perfect. Perfect practice makes perfect.



Knees to elbow skills


Partner Filthy Fifty (teams of 2)
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Don’t die
Use this day to get better at KTE. They are much harder than TTB IMO. They will really help train your kip and increase connectivity for the more advanced gymnastics moves. There really 2 types of metcons, those that challenge how much power you can produce, (think VO2 max), and those that challenge how much you can sustain(lactate threshold LT). The first one can be improved to a point, but it is limited by genetics. LT can be improved for a really long time. These longer more endurance focused workouts, especially with the 1:1 wk/rest are designed with the intent of improving LT.



5L/5R windmills SS 15 v-upsx3


800m run
6 rope climbs
1L/1R plank rotations
1k row
400m run
3 Rope Climbs
1L/1R plank rotations
500m row
200m run
1 Rope Climb
1L/1R plank rotations

Similar to yesterday in time frame, but this time you don’t have a partner and pacing is all important. In endurance terms, this is tempo work. As far as the movement goes, plank rotations and windmills all have one thing in common regarding this wod. They train our transverse plane. In life, we don’t get into a perfect set to move objects. One of the reasons over 80% of Americans have back pain is due to a lack of strength regarding rotation. Thats why we keep doing these movements!


Back squats 3×6 @ 80%
“Zach Attack”
14 min AMRAP

6 Row/bike
12 Box Jump overs 24/20
24 Wallballs
36 Situps

Zach has been with us since September of 2015.   He has worked really hard and made some big jumps since then.  He is headed off to the Army in May.  Best wishes to Zach as he heads off to boot camp.