January 3rd 2013

By paul
In January 2, 2013
On WODs
985 Views

New Years Day 2013
The few folks that came in for the New Years day WOD. Great way to start off 2013!

WOD

A. For 15 minutes practice one of the four “Goats” we have created skill progressions for. Coaches will assist in setting up and assuring proper mechanics and technique is being used.
– Pull-up/Dip strength
– Handstand walking/Handstands holds
– Double unders
– Muscle-up

B. For time:
21-15-9 reps of
Shoulder to overhead (135/95)
Bar facing burpee
– Compare to 9/17/12

C. Recovery/Mobility/Flexibility
1 Min/each – Hip capsule MWOD
1 Min/each – Hamstring floss
50 Sit-up to straddle
15 Bridge ups
2 Min – T-spine smash with roller/barbell/lacrosse ball

Barbell Club

A. Power Snatch + Behind the Neck Push Press + Overhead Squat
2 Power snatch + 2 Behind the neck push press + 2 Overhead squat @ 60% X 1 set
2 Power snatch + 2 Behind the neck push press + 2 Overhead squat @ 70% X 3 sets
– Rest 1 minute between working sets

B. Snatch Grip Push Press
3 sets X 4 reps
-Build up to a weight in which proper form can be maintained. Rest as needed between working sets

C. Front Squat
1 Set X 2 Reps @ 60% of 1 Rep Max
1 Set X 2 Reps @ 70% of 1 Rep Max
4 Sets X 2 Reps @ 80% of 1 Rep Max

Competitor Training (Team)

A. “Jake the Snake”
15-10-5
Muscle ups
Squat Clean Thruster (135/95)
B. Snatch X 3 reps
OTM X 6 minutes @ 70%
C. Clean and Jerk X 3 reps
OTM X 6 minutes @ 70%

D. Front Squat X 3 reps
OTM X 6 minutes @ 70%
– Must pull weight from floor

E. “Burner/Cash Out”
3 Rounds for time:

8 KB Swings 70/53
8 GHD Sit Ups
8 DB Push Press, 45/30
8 Jumping Split Squats –
– Every jump counts as 1 rep. Back knee must touch the ground. Must get full extension in the air.

 

Ready to get started?

Visit our gym today, talk to a coach, try a free class & change your life!

Brands We Support