WOD: Saturday, October 25, 2014

(A) GymNASTY mobility

(B) Clean and Jerk Drills

(C) Snatch Drills

(D) Snatch 1x1 @ 60%, 65%, 70%, 75%, 80%, 85%, 90%, 85%, 90%, 80%, 85%, 90% (20-25 min)

(E) 5-8 Sets of 1 Clean, 1 Jerk, 1 Clean, 1 Jerk (15 min)

(F) 5-8 Sets of 1 Clean, 1 Jerk (15 min)

(G) 8 Min AMRAP 10KB Thrusters, 200m Run (10 min including set up)

Tre. Plate Game of Pain: Overhead Lunge Hold. Photo by Rafael Vega

WOD: Friday, October 24, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Set Up for 40 Minute Game of Pain

(D) 40 minute Game of Pain, 1 minute each station

Do burpees for 1 minute after failing to meet prescribed number of reps at any station

  1. 40s Unbroken Deep Squat Hold
  2. 20 Air Squats
  3. 40s Unbroken Deep Squat Hold
  4. 11 Goblet Squats 1.5/1.0
  5. 40s Unbroken Hollow Body Hold
  6. 15 Russian KB Swings 1.5/1.0
  7. 40s Superman Hold
  8. 15 Russian KB Swings 1.5/1.0
  9. 40s Unbroken Plank Hold (Forearms)
  10. 12 Burpees
  11. 14 Push Ups
  12. 40s Unbroken Plank Hold (Hands)
  13. 10 KB Thrusters, Left Arm 1.5/1.0
  14. 10 KB Thrusters , Right Arm 1.5/1.0
  15. 40s Unbroken Superman Hold
  16. 15 KB Sumo Deadlift High Pull 1.5/1.0
  17. 13 Unbroken One Arm Russian KB Swings, Left Arm 1.5/1.0
  18. 40s Side Plank Left
  19. 13 Unbroken One Arm Russian KB Swings, Right Arm 1.5/1.0
  20. 40s Side Plank Right
  21. 10 Burpee Push Ups
  22. 14 Russian Plate Sit Ups 25/15/10
  23. 20 Jumping Lunges
  24. 16 Plate Overhead Lunges 25/15/10
  25. 40s Plate Overhead Lunge Hold, Left
  26. 40s Plate Overhead Lunge Hold, Right
  27. 18 Jumping Lunges
  28. 14 Russian Plate Sit Ups 25/15/10
  29. 20 Air Squats
  30. 10 Goblet Squats 1.5/1.0
  31. 40s Unbroken Hollow Body Hold
  32. 15 Hollow Body Rocks
  33. 12 American KB Swings 1.5/1.0
  34. 15 Russian KB Swings 1.5/1.0
  35. 15 KB Sumo Deadlift High Pulls 1.5/1.0
  36. 40s Deep Goblet Squat Hold 1.5/1.0
  37. 14 Goblet Squats 1.5/1.0
  38. 40s Forearm Plank Hold
  39. 10 KB Thrusters, Left Arm 1.5/1.0
  40. 10 KB Thrusters , Right Arm 1.5/1.0

WOD: Thursday, October 23, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNasty Holds

(D) Run 800m Not For Time

(E) Ring Dips and Ring Rows

(F) Run 800m Not For Time

(G) Strict Press 5-5-5-5-5

(H) Each Set followed by 250m Sprint (run out roll up doors, turn left at gate, run to second green light post and back), then Rest

Upstairs SWOL:

  1. Max Rep: 5-8x Max Rep Slow Bicep Zottman Curls ... start at a light weight, move up by 2.5-5 pounds each set through 6 sets, then move back down each set
  2. Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Kristine. Just learned to snatch! Photo by Rafael Vega

WOD: Wednesday, October 22, 2014

(A) GymNASTY mobility

(B) Hang Snatch Doubles

  • 1x2 @ 55%
  • 1x2 @ 65%
  • 2x2 @75%

(C) Snatch

  • 1x2 @ 75%
  • 1x1 @ 80%, 85%, 80%, 85%, 90%, 90%

(D) Back Squats 4-4-4-4-4-4

Each Set followed by 30 Double Unders

After class supplemental:

  1. 5x10 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
  2. 5x20 Reverse Hypers off bench alternating with 5x25 Hollow Rocks

Also, if you didn't do it, yesterday's extra work:

  1. 3 Min Max Barbell Front Squats 55-75 pounds
  2. Rest 3 Min
  3. 3 Min Max Barbell Lunges 55-75

Here's a video showing a couple of things many of you need to fix:

WOD: Tuesday, October 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY holds (5 min)

  • 105s Hollow Body Hold
  • 40s Rest
  • 105s Superman Hold

(D) Turkish Get Ups, Practice: 3 Left then 3 Right (10 min)

(E) Kettlebell Snatch (5 min)

  • Either Practice Technique w/ Trainer OR
  • 2L-2R, 4L-4R, 6L-6R, etc.

(F) 800m Jog

(G) Set-Up for Helen / Helen

(H) Helen

5 Rounds for time

  • Run 400m
  • 21 American Swings 1.5/1.0 pood
  • 12 Pull Ups

The Super Suplamental (Do this tomorrow/Wednesday if you're planning on coming):

  • 3 Min Max Barbell Front Squats 55-75 pounds
  • Rest 3 Min
  • 3 Min Max Barbell Lunges 55-75

Colleen. I'll have what she's having. Photo by Rafael Vega