WODs 8/5/19-8/9/19

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Reminder that our Battle by the Bay intra gym comp is 8/24/19 Saturday.  It will have large teams to ensure maximal participation.  Each team will be coached by Myself, Katie, or Johanna.  Its completely free.  Sign up at the gym!


3 Hang squat cleans work up to heavy set in 12 min
“Dos Mas”
6 min AMRAP
400m run then
8  DB hang squat clean 50/35
8 pullups
Rest 3 min
6 min AMRAP
400m run then
max rds
8 DB hang squat cleans
8 Knees to elbows
The hang forces full hip extension as well as quickness on the 3rd pull.  This is a great day to see where you are at.  Attack the runs.  Get back with as much time on the clock as you can.
“Pump Juice”
1 min max reps
HSPU strict:)
Abmat situps
Row cal
hang snatch 75/55
Bike cal
Rest 1 min
HSPU are a lot of times limited by position.  We will work first on shoulder mobility.  Scale so you can get 5+ on round 1.  The other stuff will keep the HR up.
Back squat 10-8-6-4-2 try and add 5lbs from last week
“Up Hill”
8 min
10 DB step ups 50/35
10 Burpees
If last week was hard, don’t add.  This type of lifting is how we improve our CNS ability to recruit more muscle fibers faster.  The wod is just go.  Its gonna hurt, and its gonna help fix some muscle imbalances in the process.
“Power cleans 3 EMOTMx8 add from last week
“”Clean up””
10 power cleans 135/95
100 DU
8 Power cleans 155/105
80 DU
6 Power cleans 185/12
60 DU
4 Power cleans 205/135
40 DU
2 Power cleans 225/155
20 DU
Weightlifting with some cardio today.  Focus on breathing, and suggest breaking up the cleans in 2 sets at the beginning.  Should get heavy, but not failure.
Bar Muscle up skills
Jake the snake 2.0
Push Jerk 135/95
Bar muscle ups
20-16-12-8-4 Cal row/bike
Scale the push Jerk so you can get 10 in a row.  The bar MU are supposed to be the hard part.  Break up the bar mu before you have to if necessary.  If you’re just not getting them, you can scale reps.