WOD 6/16/17

I'D JUST LIKE TO SAY THANK YOU TO EVERYONE THAT HAS BEEN COMING TO CLASS CONSISTENTLY AND PUTTING IN THE WORK ON THE OLYMPIC LIFTS. IN THE LAST 2 WEEKS OF MOSTLY SKILL AND POSITIONAL WORK I HAVE SEEN IMPROVEMENTS IN FORM AND COMFORT WITH THE BARBELL AND MOVEMENTS.

I'VE ALSO WITNESSED SOME ACCIDENTAL SNATCH AND CLEAN PR'S WITHOUT TRYING, WHICH IS VERY EXCITING. I CAN'T WAIT TO SEE THE CONTINUED PROGRESS AS WE EAZE OUT OF OUR OLY SKILL WORK AND INTO MORE OF A STRENGTH ENDURANCE CYCLE. 

— EXCELLENT WORK —

 

PreClass Work:
Foam Roll - Calves, Shins, Quads, Hips, Lats
Stretch - Couch, Knee to Wall, Worlds Greatest
WarmUp1 + Burgener WU + Skill Transfer w/PVC Pipe

0:00-3:00
Whiteboard Discussion

3:00-6:00
A) Burgener WarmUp + Skill Transfer - BB

6:00-9:00
Strength SetUp

9:00-24:00
B) Snatch on the minute:

Min1-5 - 5 Snatches @60-65% or 95/65
Min6-10 - 3 Snatches @70-75% or 135/95
Min11-15 - 1 Snatch @85-90% or 165/115

24:00-29:00
WOD SetUp + Pee Pee Break + Wardrobe Change

29:00-54:00
C) For Time: (25min Cap)

50 WTD Walking Lunges (Single-Arm Carry)
100 Double Unders
50 Wall Balls
10 Ring MuscleUps
50 Wall Balls
100 Double Unders
50 WTD Walking Lunges (Single-Arm Carry)

G.O.A.T. Work:
6x40yd Sled Sprints
*add (20/10#) weight each round
:90 Rest BTW Sets

RX+ (50/35 OH, 30/20)
RX (35/25 OH/FR, 20/14)
SC (25/15 Suitcase Carry, 14/10, 10 Burpee Pullups)