Monday Schedule
10AM Group WOD (No other classes)
11AM Competition Training and Open Gym. I feel some Fast Catch coming on…
WOD
In teams of three, 3 rounds for time:
60 Goblet Squats
Row 500M
60 Abmat Situps
Row 500M
60 HR Pushups
Row 500M
Complete reps as a team, one person working at a time. Take turns on the rower (each person rows 500M once per round.)
Extra) 15 minutes to work on your biggest weakness. If it’s strength in a specific area ask a coach for some specific strength work to do.
Competition Training
We will stay after group class for this (11AM).
1) Snatch 5X2@80%+
Rest 10 seconds between reps, 2 minutes between sets.
2) Halting Snatch Deadlift + Snatch High Pull 3 sets @100-105%
Pause 2 seconds at mid thigh, return to floor and pull. Rest as needed.
3) Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets.
4) 8 min AMRAP:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar