Block 1/1; Week 6/8 Oct 20 – 26

adminWODs

Weekly Priorities

Monday Snatch
Tuesday Make Up or Alternate
Wednesday Snatch
Thursday Make Up or Alternate
Friday-Sunday Variety

Priority #1
Monday
General body warm up if you are early to class.

Snatch warm up with class. We start with the first 1/2 in the earlier weeks.

1) Deck of Death – 5 min
2)
Half Kneeling Chops x 10 each
Single Leg Glute Bridges x 10 each
Long Cossacks w/OH Reach x 10 each
Band Pull OH Squats x 10
3) Bar Complex

WOD
Block 1/1; week 6/8

A. Snatching focus – Skill drills:
1 – First Pull 2″
2 – First Pull 2″ + below knee
3 – First Pull 2″ + below knee + hang

B. First Pull 2″ + below knee + hang x 4 singles
C. First Pull 2″ + below knee + hang Snatch x 10 singles

Optional conditioning:
4 rounds, steady pace
10 Rope Hanging High Knee Lifts (Switch top hand at 5, straight leg lift to increase challenge)
10 Rope Rows
10/10 KB Floor Press to Armbar, 35/26#
40m Low Hip Foot/Hand Crawl

Recovery
Prone Scorpion
Thread the Needle
Wrist Mobility

Priority #2
Tuesday
General body warm up if you are early to class.

same as Mon

WOD
same as Mon
–OR–
For 30 min, with a partner:
4 Sandbag to Shoulder each (2/side)
400m Sandbag/OH Bottoms-Up Waiter Carry Medley*
20m Bear Crawl pulling Sled each

*one partner carries SB, the other does the Waiter’s Carry. Partners switch implements at will.

Recovery
same as Mon

Priority #1
Wednesday
General body warm up if you are early to class.

Snatch warm up with class. We start with the first 1/2 in the earlier weeks.

1) Deck of Death – 5 min
2)
Half Kneeling Chops x 10 each
Single Leg Glute Bridges x 10 each
Long Cossacks w/OH Reach x 10 each
Band Pull OH Squats x 10
3) Bar Complex

WOD
A. Snatching focus – Skill drills:
1 – First Pull 2″
2 – First Pull 2″ + below knee
3 – First Pull 2″ + below knee + hang

B. First Pull 2″ + below knee + hang x 4 singles
C. First Pull 2″ + below knee + hang Snatch x 10 singles

Optional conditioning:
15′ AMRAP
3 Forward Rolls
3/3 Lateral Rolls
20m Backwards Crawl
10m/10m Lateral Crawl
40m Walking Lunge

Recovery
Prone Scorpion
Thread the Needle
Wrist Mobility

Priority #1
Thursday
General body warm up if you are early to class.

same as Wed

WOD
same as Wed
–OR–
40 min skill work/practice: (quality focus, switch as you wish)
Double Unders (practice, or unbroken sets if experienced)
Wall or Free Handstand Holds
Turkish Get-Ups
Rope Climbs (rows, footwork, or legless climbs as appropriate)

Recovery
same as Wed

Priority #2
Friday
General body warm up if you are early to class.

1) Run Seq
2) Squat Seq
3) Half Kneeling Chops

WOD
A. Front Squat: build to a new 1RM
B. For time:
Run 800m
Row 1000m
+
C. Back Squat: 4 x 10 @2020, rest 40 sec
notes-oxy protocol – use ~30%1RM. Do as a group with the metronome.

Recovery
90/90

Optional
Saturday
General body warm up if you are early to class.

1) 3-4 rounds, easy pace:
Row 150m
5 Burpees
2) Shoulder seq
3) Bar Complex

WOD
3 rounds for time:
10 Muscle Ups
15 Power Clean to OH 135/95lbs

Recovery
Band Lat/Tricep

Optional
Sunday
General body warm up if you are early to class.

Run, Row, Ride, Rope- 3-5min

Practice DUs, if you have DUs attempt 50 to 100 unbroken

WOD

Push/Dip Progression 10-12min

Row 1000m, then…
3 Rounds-
5 Deadlift 225/155
7 High box jumps
9 Ring Dips (scaling ok)
Then, Row 1000m

We’ll do staggered heats if necessary on rowers.

Recovery

Spinal rocks/twists
Hamstring stretches
Foam roll