WODs 3/12-16

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C2B pullups skills

Front squat 3×7 70%

3 Rounds
400m run
15 Thrusters 115/75
15 C2B pullups

You know there coming… This week or next week we’ll have Thrusters, C2B pullups, HSPU, and or wallballs. We’ll work on technique for connecting C2B in the warmup. Gymnastics is about economy of motion. Use this time to move well. The front squats are at just enough volume to keep us strong but not wreck the CNS. For the wod, the thruster should be a little on the heavy side. However, you should be able to get them in no more than 2 sets per rd. This wod is meant to mimic a mile run type feeling. Go hard on the run and then transition immediately to the thrusters. Never go to failure on C2B pullups! Always leave one or 2 in the tank.


Close Grip Bench 3×8 add from last week

3 sets
5 min AMRAP
Row/Bike 500m/.6
12 Ball slams 40/30
50m front rack carry 70/53
Max HSPU in remaining time
rest 2 min

Today we will work on connecting KHSPU. If you don’t have these, don’t worry, we can scale it as needed. You will most likely see them this week or next week for the open wod. These movements are a skill. As such they need to be practiced when you are fresh. We are going to add a little bit of weight this week on bench. We are going to keep this up and max out after the open. For the wod, the goal is to get to the HSPU with as much time on the clock as possible. If you don’t have HSPU, we can help you come up with appropriate scales.

2 Deadlift EMOTMx8 up to 80%

5rds-go up in wt each round
10 Deadlift 135/95, 185/125, 225/155, 275/185, 315/205
20 Wall balls 20/14
10 Box Jump overs 24/20

During the EMOTM, make sure you hit all the wts you’ll do in the wod. This preps the CNS so that the weights won’t be such as shock to your system during the wod. For the wod, don’t go all out on the first rd. Ease into it so that you don’t burn out on the heavier wts. Try and get all the WB unbroken. This will help prep you for the open wods as wells as give your system a greater stimulus.

1×10/10 KB TGU + windmill

1 pause snatch+snatch EMOTMx8 up to 80%

15 min ARMAP
20 cal row
12 goblet lunges 53/35
8 Knees to elbows
4 squat snatch 135/95

We have to keep working on staying over the bar. Its common to see people to start their 2nd pull to quickly. The pause is meant to strengthen the weak point as well as drill in proper technique. The wod is one you should pace. This will keep your HR elevated, get you a great wod, but not mess you up for the open workouts.