Friday, August 24

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Not that you would have time, or want to, but DO NOT do 30 min strength for the gym today…"Lynne" will be visiting you tomorrow 🙂

Most of this is the same as the gym WOD.  You may incorporate the extra work into the regular gym classes, if you want to work out with the group classes.  Otherwise, coordinate with other team members to evaluate lifting form and push each other.

1.  Snatch
6 x 2, OTM at 60%

2.  Clean and Jerk
6 x 2, OTM at 60%

3.  Lateral Bounds
6 x 4 – Over and back = 2 reps.  No pause on landing should.  These should resemble a "Touch and Go" rep.   Rest as needed between sets.  Watch the demo video here.

4.  Barbell Reverse Lunge
2 x 10 – 5/side, alternating.

5. COMP SQUAD version of "Flying Dutchman"
5 RFT
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk.  If you can run it's too light.
15 GHD Sit ups
Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and "heel to toe" as you walk.  This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.

Comments

  1. Power Snatch @ 85lbs
    Power cleans @ 105lbs
    Flying Dutchman @ 180lbs
    2:04
    1:40
    1:41
    1:42
    1:40
    Bilateral leg pain still… Feels good to workout.

  2. Jesse Prescott says:

    Snatch – 110
    C&J – 135
    Lunges – 135
    WOD – 19:12 @ 288 lbs.

  3. Snatch 6×2 @ 60#
    C&J 6×2 @ 85#
    Lateral Bounds 6×4 @knee height
    BB Reverse Lunges 2×10 @ 65#
    “Flying Dutchman” 268# x4 rds, 223# x1 rd. 20:00 total time

  4. Matt shaw says:

    Snatch 6×2 OTM @ 60% -105#
    Clean and jerk 6×2 @ 60% – 135#
    Lateral bounds 6×4 at knee height
    Barbell reverse lunges 2×10 @ 135#
    Then
    5 rds for time of
    50m prowler pull with flat feet @ 315#
    15 GHD
    2 min rest between rds
    1:46
    1:37
    1:27
    1:41
    1:37

  5. Snatch at 85#
    Clean&Jerk 110#
    Lateral jumps-inch above knee
    Lunges: 65#
    Sled pull-1st round 450…lol 2:40
    4 rounds at 278 all about 2 minutes!

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