Workouts

As is the way with those cursed double unders, we had quite a spread in times for part A this morning. Even if you “only have a few”, use these WODs to stretch yourself and you’ll see your max consecutive reps increase quickly. Extra kudos for the die hards who stuck it out, even if it took a wee bit longer than that jerk MLK

Part A)
30 Double Unders
10 Pullups
30/8
30/6
30/4
30/2

Part B)
Max Front Squat

Part C)
30 Hollow Rocks
10 Turkish Get-ups
(not for time)

Challenging class to describe today as it was an Olympic Skill and Position focused class revolving mostly around the Snatch. Folks shared bars with 2 people to a bar and bars stayed light).

A good bit of dowel stick work to warm-up with Brugener Progression, Pressing/Heaving and Snatch Balance and grooving the High Hang to Hang Position.

With light Barbells (10 lb bumpers on), Snatch from High Hang, Hang and 2″ off floor (I honestly don’t have any idea of how many sets or timing between it was all based on what was seen and how the bar path and body positions looked).

Then folks went from the Hang for a few rds catching at 4″ and 6″.

Back to some three position Snatches (not from floor High Hang, Hang and 2″ off floor) but adding though of catching position/receiving position before standing.

Little WOD 1 in Partners alternating on the bar after each rd.

3 Rds

3 Power Snatch (keeping bars light)

5 Barbell Burpees

Little WOD 2: (not partner WOD, 1 partner went then clock reset then other partner went)

7 Push Jerk (bars stayed at same weight as Snatches earlier, very light day , heavy days still to come this wk)

7 Mountain Climbers

3 Min AMRAP

Focus was really to make it a Jerk even though was light, Jump/Land/Stand/Re-set feet/Lower Bar, otherwise its way too many Mountain Climbers! Not meant to be a Push Press Drill, make each Jerk distinct.

Great crowd of early birds after a long holiday weekend! Little shoulder warm up, story time of hopscotch injuries from Dave C and some footwork drills to start the day.

7 min AMRAP
5 ring rows
5 ring dips
5 ball slams
5 toes to bar

3*3 high hang cleans

5 *1 back squats

Great looking back squats all the way around today. Nice and solid…very well done. Be conscience of hitting that full depth each time.

“Team Running Fran” – in teams of three with one person working at a time do:

21 Thrusters each then
21 Pull Ups each then
Run 400m
15 Thrusters each then
15 Pull Ups each then
Run 400m
9 Thrusters each then
9 Pull Ups each then
Run 400m

Teams could break up the reps for each exercise however they wanted but each person had to complete their reps before the team could move on to the next exercise.

Christie, Lauren, Heather, Jessica, Collette from Fundamentals did great in their first workout with the regular class. Awesome to have you girls there.

Mike

An old favorite reared its head today, albeit a tad modified with burpees instead of max calorie row…

Fight Gone Burpee

3 rounds 1 min each max reps

Burpees
Wall balls 20/14 to 10′
Sumo deadlift high pulls 75/55#
Box jumps 20″
Push press 75/55#
Rest

Score is total number of reps.

730 class
Robert 204
Dave M 236
Karen 226
Charlotte 211
Greg An 312 25# ball!
MLK 302
Shauna 279
Angela 180
Marshall 287
Sheri 251
Erick 215
Taylor 210
Charla 259

Part A)
8 Rds OTM
3 Power Snatch
Increasing in Weight 3x as long bar speed good

Part B)
15-12-9
Pull-ups
HSPU

Part A)
Front Squat
10 sets of 2 @ 55%

Part B)
10 Min AMRAP
10 Deadlift
10 box jump
10 toes to bar

Part A)

OTM for 12 min

1 Clean from the High Hang

1 Clean from the Hang

1 Clean from the floor

(Squat Clean at least 1 per rd)

Part B)

OTM for 7 min

5 Med Ball Cleans

5 Push Press

-if after 3 rds finishing under 40 sec move up to 6/6

-if after 5 rds finishing under 40 sec move up to 7/7