Wods 4/3/17-4/7/17

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Monday, April 3rd

3 Press + 3 Push Press + 3 Push Jerk x 5

Rope Climb skills


5 Rounds for time of:
8 Dumbbell lunges (held at sides) (45/25)
8 Dumbbell Push Press
2 Rope climbs
30 situps

The strength is a repeat from a few weeks ago meant to develop overhead strength and stability. Make it challenging, but don’t go overboard. It has to look pretty! WOD is meant to be fast with a muscular endurance emphasis. Lunges focus on the glutes and hip build stability in the hips. We’ve been working rope climbs for a while and will continue to do so. They are a great way to build functional upper body strength.


Tuesday, April 4th

7 Sets of:
Snatch 2sec pause mid thigh +1 snatch every 90sec


3 Sets of:
5 Squat Snatch (115/75)
10 bar facing burpees
30 Doubleunders
4 min work
2 min rest
*Pick up where you left off on each round

The pause snatch+snatch helps people understand the pull off the floor as well as the importance of hitting the positions, staying balanced, and fully extending.
The metcon will train our ability to drop under the bar quickly when fatigued. The rest is there to keep intensity high but form to stay solid. This gives you a chance to reflect on your performance which will improve technique.



Front squat 4×5 2sec pause @75%
Superset 8L/8R Bulgarian Split Squat


1-10 Reps of:
Front squat (135/95)
Toes to bar
buy out 400m run

Front squats hit the quads while BSS hammer the glutes. This addresses L/R imbalances as well as anterior/posterior. We sit alot so most of us have weak/inhibited glutes. Not after this:)

The Wod is meant to have quick transitions. Use a weight that allows you to accomplish this. There is only 1 run. We want the run to ALL OUT EFFORT. Few things tax your body like a single max effort 400m run. If done properly, it hits all the energy systems.


Thursday, April 6th

Kettlebell Warm up/Strength/Skill


Lumber Jack 20 Teams of 2 Complete the Following:
25 Minute AMRAP
20 Deadlifts (275/185)
Run 400m
20 American Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 lbs each)
Run 400m

*run 400 meters together

We are gonna spend a good bit of time warming up with KB. Use this time to get heavier on the windmills and challenge strength at end range. This is meant to be a long interval workout. The rest will keep form solid and intensity high. This is that 1:1 work rest ratio that has tremendous carryover to aerobic capacity. Use weights that might be a little heavier than you otherwise wood if you are scaling due to having a parther.
Friday, April 7th

EMOTM for 10 Minutes of:
Hang power clean +Hang squat clean


1k row
3 Rounds for time of:
7 hang sqaut cleans 135/95
1L/1R plank rotation
50 Meter Sled Push (4/3)

The cleans at the beginning will fire up the CNS and get us being aggressive in the 2nd pull as well as dropping under the bar in the 3rd pull.

The wod has a row that will tax the aerobic system, then progress to 3 movements that are largely anaerobic… Thats sciencey for this is gonna sting in the lungs. Which means it will make you better. I will call you all out if you skip! Have fun