WODs for the week 1/29-2/2

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Monday 29 January
Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build over the 8 minutes.

MetCon
“Did you Touch My Drumset?”
AMRAP in 3 minutes of:
5 Power Clean & Jerk 135/95
7 Bar-Facing Burpees over Barbell
Rest 1 min, then repeat for a total of 4 Rounds.

The EMOM today is to prime you for the WOD. If you feel good, go as heavy as you’d like. With the Open just around the corner, this is a great opportunity to practice your barbell cycling. Even if you plan to go heavy, try to touch-n-go the two reps.

We got 4 Rounds of quick AMRAPs for the MetCon. This is where you can really test your barbell cycling. The Power Clean & Jerks are at a lighter weight with only 5 reps so try to hang on and attack each lift. There are a few ways to touch-n-go so be sure to ask your coach which would be the best for you. The Burpees are there to make life a little more interesting by keeping your heart rate high and making it a little more difficult to hang onto the bar for the Power Clean & Jerks.

Tuesday 30 January
Skill
Bar Muscle Up Skills

MetCon
“But You Have To Call Me Dragon”
4 Rounds For Time of:
12 Dumbbell Front Rack Lunges 50/35
50 Double Unders
5 Bar Muscle Ups

As you’ve probably noticed by now, we are really focusing on Bar Muscle Ups going into this next Open. We’ve seen some form of this movement in the past Open Workouts and this year should be no exception. No Strength portion today, just a thorough review of the Bar Muscle Up. For those of you who are still a little bit away from your first Bar Muscle Up, this is a great opportunity to practice your kipping pull ups and chest to bar pull ups! You can practice the transitions if you’d like, but I would recommend building confidence in the pull ups, chest to bars and bar dips. You can even practice the butterfly technique if you are able to knock out 10-15 kipping pull ups consistently.

Our WOD today has some movements from Open Workout 17.2 with Double Unders thrown in there to challenge the cardiovascular system a little more. The lunges will be done based on the 17.2 standard. A slightly bigger set for Bar Muscle Ups compared to last week’s workout. With this constant exposure to the movement, our goal is to have you able to string together bigger sets as we progress. You do have a decent amount of Double Unders before the Bar Muscle Ups though, so don’t beat yourself up if 5 is hard to get unbroken every round.

Wednesday 31 January
Strength
3 Sets of:
Front Squats x 7 @ 75%
Rest exactly 2 minutes between sets.

MetCon
“Just…Shut Your Mouth”
3 Rounds For Time of:
400m Run
7 Front Squats 185/125
2 Rope Climbs

Back to the Front Squats again today, but we will be taking them from the rack so let’s see if we can stick to that 75% for the 7 reps. This isn’t too aggressive, but make sure you warm up your front rack position even before the class warm up if possible.

We have some heavier Front Squats for the workout taken from the ground. Scale down if necessary, but this is the opportunity to challenge your strength. Make it a point to hit that first Rope Climb immediately after your last rep of Front Squat. This will prevent you from wasting time and staring at the Rope thinking about having to still do 2 climbs – you will knock one out right away and only have to think about doing 1 more.

Thursday 1 February
Strength
EMOM for 8 minutes of:
Dead-stop Deadlifts x 3 @ Build up to 80%

MetCon
“You Don’t Say That!”
Complete reps of 21-15-9 for each of the following movements for time:
Deadlift 225/155
Pull Ups
50m Broad Jumps (25m out and back)

Strength today is Dead-stop Deadlifts for 3 reps. We are building to 80%; don’t go above that today. These are dead stop so get a full reset at the bottom of each rep. Challenge yourself and try to stay double-overhand with your grip for these; hook grip for the heavier sets if necessary, but double-overhand without hook grip is a great way to build your grip strength.

The MetCon today is the classic 21-15-9 rep scheme with 50m Broad Jumps thrown into mix. I highly suggest using an over-under grip for the Deadlifts to save your forearms for the Pull Ups. Aim for big sets on the Pull Ups. Now’s the time to practice hanging onto that bar and holding onto your rhythm in preparation for the Open.

Friday 2 February
Strength
6 Sets of:
3 Power Snatch + 2 Overhead Squats

MetCon
“Dad, It’s Shark Week!”
Complete the following for time:
Buy In – 50/35 cal Bike – Buy In
then, 2 Rounds of:
30 Power Snatch 75/55
30 Wall Balls 20/14
Cash Out – 50/35 cal Bike – Cash Out

We end the week with an overhead focus. Today we are Power Snatching and Overhead Squatting for the strength portion. The focus is the Power Snatch but practice good positioning with your Overhead Squats.

A lot of work on that Bike today for the WOD. Take the Buy In at a moderate pace, warming up your lungs and legs and go all out on the Cash Out. There are a lot of reps for the two round couplet; pacing is KEY here. Even though you can hit all your Wall Balls unbroken, you have to think about how it will affect your legs going back into the Power Snatches. Big sets don’t always give you a faster time – something to think about!