Friday.October 20.2017

WARMUP
2 Rounds
10 PVC Pass Throughs
10 PVS Prone Pass Throughs
10 PVC Squat Pass Throughs
10 PVC BTN Press
10 PVC Pause OHS


STRENGTH - Snatch Complex
Every 90 seconds for 6 Rounds

2 Snatch DL + 2 Pause Squat Snatch
(No higher than 65% of 1RM Snatch)

WOD (C)

For Time:
25 Hang Power Snatches (95/65)
1 Mile Run
25 Hang Power Snatches (95/65)


INTENT:
This workout will test how long you can hang on to the barbell to cycle the first
25 reps, if you can maintain a solid pace on the mile, and if you can recover your
shoulders fast enough to move similarly on the last 25 snatches.
Today, we are training cardiovascular endurance, stamina, some power, speed,
coordination, agility, and balance.

Thursday.October 19.2017

WARMUP:
20 Groiners
20 Cross Over Toe Touches
10m Crab Walk
20 Sec Top of the Ring Support Hold
20 Sec Bottom of Ring Dip Hold
10 Squat Thoracic Rotations
10 Beat Swings or Ring Swings


STRENGTH - Front Squat
5x5 + 5lbs from last week
- superset with:
5 Bulgarian Split Squats each leg (use 2 DB or KB)

WOD (T)
Not in a specific order:
Min 0:00-5:00
1K Row for time
Min 5:00-10:00
6 Rope Climbs for time
Min 10:00-15:00
12 Squat Cleans (135/95) 
Min 15:00-20:00
20 Muscle Ups or 40 Ring Dips

 

INTENT:
Each individual segment is for time within its own 5 min cap.
It may be an opportunity to learn how to perform one of these movements better.
Today, we are training power, speed, strength, stamina, coordination, and accuracy.
Also, your ability to recover from one station to the next will be tested.