It is wonderful having such great people to train and who get the community
Here are the wods for today and tomorrow.... yes I said Wods/plural
*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The 4 test at a later date and Test 5 at home on Super Sunday
Test 1:
100 Burpees for time.
*Rest 10 minutes.
Test 2:
15 minutes to establish a 1RM Snatch.
*Rest 5 minutes.
Test 3:
8 minute AMRAP of:
4 Muscle-Ups 6 Hang Squat Cleans 185/120#
*Rest AT LEAST 3 hours.
Test 4:...will be done on an off day or as a part 2 next week
20′ Pullup Bar “Monkey Bar” Run 20 GHD Situps 20 KBS 32/24KG 30′ Pullup Bar “Monkey Bar” Run 30 Box Jumps 30/24″ (Regionals standard) 30 Push Press 115/75 40′ Pullup Bar “Monkey Bar” Run 40 Double-Unders 40 T2B
For time.
Notes: If you have variable height pullup bars—sorry.
Test 5:
Sunday SuperBowl Day
3 rounds for time of:
Run 800m 20 HSPU
RX is
Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.
Do this at home just find a wall to kick up on
Maybe the grass outside your house with a pillow between ..be creative and post times to comments
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set. 2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec. 2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.
Conditioning
4 rounds for total Sprint time of:
100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK 200m Sled Sprint – with 1/2 the weight of the drag
Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.
*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#
Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score
Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round) 1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
7 rounds of:
5 Deadlifts @ 315/225# 10 Over the Box Jumps 24/20″ Run 200m
*Rest 4 minutes.
For total working time.
Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.
*Plate has to be locked overhead with straight arms. *15 lunges with right leg, 15 lunges with left leg. *Back knee has to touch the ground to count as a rep.
Do you have 30 mins ??
This is really good stuff .......yep we do this stuff
Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.
So many variations...maybe something on this will click for you
Conditioning
10 minute AMRAP of:
30 Double-Unders 15 Power Snatches 75/55#
Notes: Yes, this is 11.1. from last years Open Sectional Wod
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set. 2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec. 2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#
Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Muscle-Ups -rest 1 minute 2 minutes ME Lateral Jumps 12″ -rest 1 minute
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