WODs for the week 2/5-9

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Monday 5 February
MetCon
“Why Are You So Sweaty?”
Complete the following for time:
100m Farmers Carry 50/35
30 DB Thrusters 50/35
30 Toes-to-Bar
30 DB Snatches 50/35
30 Pull Ups
30 Front Rack Lunges 50/35
30 Ring Push Ups
100m Farmers Carry 50/35

No Strength or Skill portion today, just a good ole’ long chipper. The chipper has a dumbbell focus so we have the opportunity to improve our proficiency with them. We also have various gymnastic movements to test ourselves with as well. Looking at the 30 reps across the entire workout, you may see some movements that you know you can go unbroken. Although you may be proficient in that movement, you need to think about how going unbroken, and the time under tension for the muscle groups used, will affect your body going into the next movement. This way of thinking is the strategic aspect of the sport. The better you get to know your ability and your body, the better you can strategize for a workout. If you’ve never thought about workouts this way, today is a great day to start.

Tuesday 6 February
Strength
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch + 2 Overhead Squats*
*Pause at the bottom of each squat for 2 seconds

MetCon
“Nancy [Huff]”
5 Rounds For Time of:
400m Run
15 Overhead Squats 95/65

We are going slightly longer for each set of the EMOM today simply to allow for enough time with the pause at the bottom of each squat. We are sticking with our standard eight rounds so plan your jumps accordingly and have your weights ready to go. Most of your Overhead Squats are much higher than your Power Snatch so you may not feel too stressed for the Squats, but this will teach you to get into Overhead Squatting positioning quickly from the Power Snatch and get you ready for the lighter Overhead Squats in the MetCon.

Today’s WOD is the benchmark “Nancy.” Nancy Huff is also Brennan’s mom in Step Brothers so it is very fitting that we test our Overhead Squats with this benchmark. The OHS is lighter so go for bigger sets, or even unbroken if you can. A lot of the time this WOD is determined by how you pace your runs: you want to go fast enough to not waste any time and have a bunch of energy for your squats, but you don’t want to go too fast and have to stare at the bar to get your heart rate down and control of your legs back. The weight is lighter so use that Power Snatch, or even Full Snatch, to initiate the Overhead Squat.

Wednesday 7 February
Strength
4 Sets of:
Deadlifts x 5
GHD Sit Ups x 15
Rest 90 seconds to 2 minutes between sets.

MetCon
“Songbird of My Generation”
Complete the following for time:
-BUY IN- Row 1000m/Bike 1.2mi -BUY IN-
3 Rounds of:
12 Double Kettlebell Deadlift 53/35
12 Ring Dips
-CASH OUT- Row 1000m/Bike 1.2mi -CASH OUT-

We start today with our famous Deadlift and GHD Sit Up superset. Build on your Deadlifts over the course of the four sets. These are not dead-stop today so you can use that bounce, but remember that you can’t push the bar into the ground to force the bounce and I want you all to stay tight and in control on the descents. Challenge of the day: stay double-overhand with no hook grip for all your sets of Deadlifts. This will improve your grip strength!

The MetCon today is a long distance Buy-In and Cash-Out sandwiching 3 quick rounds. If possible, use a different erg for your Cash-Out than you used for your Buy-In. The Double Kettlebell Deadlifts are pretty light, but that doesn’t mean you shouldn’t concentrate on good form. Even light weights can mess you up so stay focused and utilize that hip hinge. The Ring Dips are not strict so practice that kipping motion to help yourself out. Think about the kip on the dip like aggressively bringing your knees to your chest as you press yourself up.

Thursday 8 February
Skill
Bar Muscle Up Skills

MetCon
“Did We Just Become Best Friends?”
AMRAP in 20 minutes of:
2 Bar Muscle Ups
4 Handstand Push Ups
8 American Kettlebell Swings 70/53

I have seen a lot of improvements in everyone’s technique over the past few weeks with the Bar Muscle Up! You are really putting in the effort to strengthen specific muscle groups and practice certain movements to build a strong gymnastic foundation; you will get these sooner than you think, just stick to it! We continue with the skills again this week. Depending on the size of the class, the coach may be able to help with individualized assistance as far as prioritizing what to work on first in order to get your first Bar Muscle Up.

We have a longer AMRAP today with only 14 reps per round so we should see a lot of rounds posted. We have regressed the number of Bar Muscle Up reps back down to 2 so if you just got your first Bar Muscle Up or just learned how to string them together, today is a great day to practice. The Handstand Push Ups are kipping so many of you can practice this skill as well. The American Kettlebell Swings are fairly heavy today so challenge yourself to hang on…it’s only 8 reps!

Friday 9 February
Strength
Every 2 minutes, for 12 minutes (6 sets) of:
“Catalina Wine Mixer” Complex
3 Power Cleans + 3 Front Squats + 3 Jerks

MetCon
“It’s the Freakin’ Catalina Wine Mixer”
AMRAP in 12 minutes of:
1 “CWM” Complex 155/105
30 Double Unders

We start off with a big 9 rep complex, I named the Catalina Wine Mixer, cause come on…it’s the Catalina Wine Mixer. Keep in mind that this is a complex so hang onto the bar then entire time. That means you need to touch-n-go the Power Cleans. Build in weight over the 6 sets but this complex gets nasty real quick so stay focused regardless of what is on the bar.

A more moderate time domain for the AMRAP today of 12 minutes. During this 12 minute workout you will complete 1 round of the CWM complex followed by 30 Double Unders. A lot of barbell cycling today so I recommend rolling out and mobilizing those forearms before and after today.