WOD: Wednesday, November 26, 2014

ONLY TWO 90 MINUTE CLASSES TODAY AND FRIDAY: 9 a.m. and 10:30 a.m.

(A) Soft Tissue Work (10 min)

(B) GymNASTY mobility

(C) Barbell Olympic Weightlifting Warm Up

Press x5, Behind Neck Snatch Grip Press x5, Back Squat x5, Front Squat, Overhead Squat x5, Muscle Snatches x5, Snatch x5, Clean & Jerk x5

(D) C&J Complex I: 2 Cleans + 1 Jerk; 3@ 60%, 4 @ 70%

(E) C&J Complex II: 1 Clean + 2 Front Squats + 1 Jerk, 4 @ 75%

(F) C&J Complex III: 1 Clean + 1 Front Squat +1 Jerk, 2 @ 80%

(G) C&J Complex IV: 1 Clean + 2 Jerks, 3 @ 80%

(H) Back Squats 5x3

Holly. Deadlifts w/ pain face + camera = smiley face! Photo by Rafael Vega

WOD: Tuesday, November 25, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Unbroken Double Under Practice

10-20-30-40-Max Reps

(D) Handstand Practice

(E) Warm-Up and Set Up for (F)

(F) Diane

21-15-9 of
Deadlift 225/155
Handstand Push Ups

(G) Rest 3 min when done, then 1K Row not for time (big classes: run around the block)

(H) KB Snatch Practice

  • 8-10-12/side from ground to overhead
  • 8-10-12/side using swing style

WOD and Weekly Preview: Monday, November 24, 2014

HOLIDAY SCHEDULE:

  • Monday, Tuesday, Saturday, Sunday: Regular Schedule
  • WEDNESDAY: two classes, 9-10:30 a.m. and 10:30-12 p.m.
  • THURSDAY: CLOSED
  • FRIDAY: two classes, 9-10:30 a.m. and 10:30-12 p.m.

For Monday:

(A) GymNASTY mobility

(B) Barbell Snatch Warm Up: Press x5, Behind Neck Snatch Grip Press x5, Back Squat x5, Front Squat, Overhead Squat x5, Muscle Snatches x5, Snatch x5

(C) Snatch Doubles

  • 3x2 @60% @ 70%, @ 75%
  • 2x2 @85%, @ 90%

(D) Snatch Pulls

  • 5x3 @ 110% of Snatch 1 RM

(E) Snatch Deadlift

  • 3x2 @ 135% of Snatch 1 RM

Bro-Time (and lady bro-time):

  • 3x15 GHD Sit Ups (to horizontal plane), alternating with 3x15 Weighted Back Extensions
  • 1 Round: 2 min Max Barbell Front Squat 55-75, 1 min Rest, 2 min Max Lunges 55-75
  • 4x14 Snatch Grip Press alternating with 4x MaxRep Dumbbell Rows
  • 30 Alternating Pistols

Quarter 4, Week 9.