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Regular Saturday Schedule
8:00 Open Gym
9:30 WOD
WOD
Extra A) Deadlift 4X3 – Build to Heavy Set
Rest 20 seconds
Extra B) Wall Walks 4X4
Rest 2-3 minutes
1) Back Squat – 5@65%, 3@75%, 1@85%, 2X1@90%
Rest 2 minutes
2) For time:
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 KB Push Press (10 Each Arm 24/16 kg)
800 Meter Run
20 KB Push Press (10 Each Arm 24/16 kg)
20 Kettlebell Swings (24/16 kg)
40 Double-Unders
Competition Training
Plan on being to the gym no later than 8:00AM Saturday. We will be completing our first endurance training wod of the cycle. It will take up to an hour. Get access to a mountain or road bike and plan on bringing it to the gym.
1) 2-Position Snatch (high hang, 2″ below the knee) 4X1
Build over the course of the four sets. Rest as needed
2) Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
3) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 2-3 minutes. Do not exceed 95%.
4) “Amanda”
9-7-5 reps for time:
Muscle-Ups
Snatches (Squat, 135/95)
Scale with banded or jumping MU