Wods 1/7/19-1/11-19 and 1st cycle of 2019!

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2018 has come and gone!  From now until the open, we are going to focus on aerobic capacity, overhead strength/mobility, and our clean and jerk.  Our goal, as always is to improve both strength and endurance.  You’ll see strict pullups a lot more often, because a lot of you want them, they are good for all us, and they tend to fix a lot of other things.  You’ll see a ton of tempo work as well as single arm/leg movements.  These create balance as well as reinforce good movement.  Regarding our clean and jerk, we need to be able to lift with our heart rate elevated.  Few things create more bang for your buck than a barbell complex.

Monday

Clean and Jerk-EMOTMx8 min work up to 75%
Max effort run Mile run
Remainder of class to find 1rm

We will retest this closer to the open.  Our goal is to improve both work capacity and strength!  If your brand new, don’t go for a true 1rm, we’ll have you work up to a weight thats moderately challenging.

Tuesday

3x
10 wall squats
10 strict pullups
inchworm

5 min AMRAP
50/35 cal bike/row
21 Deadlifts 185/125(rx+225/155)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
15 Deadlifts 225/185(rx+275/185)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
9 Deadlifts 275/185(Rx+315/205)
Max lateral burpees over bar in remaining time

Strict pullups help stabilize the shoulder and carry over to lots of other movements so expect them more often.  If you need to break up the deadlifts, its ok, but not more than 2 sets for rounds 1 and 2.  We want you to hit the bike/row at 90% effort, move well during the deadlifts, and full send on the burpees!

Wednesday

Tempo Front squats 5×3
32×1

100 DU
3rds
12 DB Thrusters 50/35
12 Toes to bar
100 DU buy out

 

Tempo movements not only build strength in the weak points of the lift, but they train coordination.  Moving slowly and holding positions develop control and reinforce good movement patterns.  For this wod, go get it!  Scale the thrusters so they are unbroken!

Thursday

3x
5/5 single arm DB bench
10 Strict pullups
15-20 GHD situps

12 min AMRAP
15 American swings 53/35
6/6 Single arm KB push Press 53/35
9 Box Jump overs 24/20
6 Ring dips
3 rope climbs

Upper body today woot woot!  We hit all the major muscles of the shoulder in this wod.  This is the kind of stuff we all need to balance us out.  When you see AMRAP, immediately think what pace can I move for the wod’s entirety.

Friday

Power snatch+2 OHS-2ct pause EMOTMx8 min

Rowing/biking Nancy 5rds
5rds
500m row/.6 bike
15 OHS 95/65

This will be one of our Benchmarks going into the open.  I know people struggle with OHS so we are gonna work hard at them.  This type of wod is one you should pace.  hold 80% rds 1&2 then pick it up if you feel good.  Focus on being efficient on both movements.  Breath every rep!