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.