Monday 20 August
3 Position Snatch Every 3 Minutes x 6
1k Row/1.2 Bike
50 Dumbbell Snatch 50/35
1k Row/1.2 bike
Today we build the snatch piece by piece. This wod is a sprint chipper. Hit the 1st row at 85%, and then attack the DB snatch. Empty the tank on the last row.
Tuesday 21 August
6 min AMRAP
200m Run
9 Hang Power Cleans
9 Push Press 115/75
9 Burpees
Rest 3 Minutes
6 min AMRAP
400m Run
7 hang Power Cleans
7 Push Press 135/95
7 Burpees
3 Minute Rest
6 min AMRAP
600m Run
5 Hang Power Cleans 155/105
5 Push Press
5 Burpees
For each 6 min AMRAP the run is only done once and then it is max rounds of the clean/push press/burpees.
Hit the runs at 85-90%. You want to make sure you have as much time as possible on the complex. Keeping the cleans from the hang allows faster cycling, is less technically challenging, and is easier on the legs and back. Focus on mechanics for the complex. Take a breath every rep and keep the bar tight!
Wednesday 22 August
Back squat 10-8-6-4-2
70-75-80-85-90%
5 Rounds*
8 Dumbbell Thrusters 50/35
8 Knees to Elbows
*Every minute stop where you are and complete 5 push ups
Today’s strength piece hits both muscular endurance and maximal strength. I suggest sitting down in between sets to ensure your legs fully recover. Scale the metcon so you can get the thrusters unbroken!!! Try to do as few push ups as possible. This one is a sprint. Go get’em!
Thursday 23 August
Muscle Up Skills
5 Rounds
3 Muscle Ups
10 Box Jump Overs 24/20
15 KBS (Russian) 70/53
50m Front Rack Carry 70/53
200m Run
The reps on the muscle ups are low so they can be done unbroken or with a short rest. We will continue adding in high skill gymnastics movements with low reps, because that gives everyone an opportunity to get better. The other movements are here to be easy on the lower back but keep the heart rate high.
Friday 24 August
3 x 10
Press
Strict Pull Ups
10-20-30-40
Cal Row
Wall Balls 20/14
Strict upper body movements may not be exciting, but we all need them. They build shoulder stability for more complicated movements. Today’s wod is a bit of a gut check. Earn that weekend!!!
