WOD

PAST WODS

Oct

31
Friday

Foundation

Development

Drop Snatch
5×3

Front Squat
5×3

Mastery

Power Clean
2×2 @ 85%-95% of 1rm snatch
3×1 @ 95%-105% of 1rm snatch

Pause Back Squat
5×3@ 75% of 1rm back squat

WOD

4 Rounds for Time:
10 strict pullups
10 push press (115/75)

see comments

NOTE: We will be CLOSED tonight — no night classes. We will still have the morning and noon classes today. Have fun trick-or-treating, and happy Halloween!

A drop snatch is simply a snatch balance without the dip, as Coach Burgener explains here:

30
Thursday

Foundation

Development

Hang Power Clean
5×3

Mastery

Clean
2×2 @ 115%-125% of 1rm snatch
3×1 @ 115%-125% of 1rm snatch

WOD

For 8 minutes:
30 seconds double-unders
30 seconds rest

then, without rest:

8 min AMRAP:
5 PC/HPC + PP* (65% of today’s heaviest clean/hpc)
5 ring dips

*Athletes in Development track will perform a hang power clean plus a push press. Athletes in Mastery track will perform a full power clean plus a push press

Record total number of double-unders plus total reps in AMRAP

see comments

29
Wednesday

Foundation

Development

Overhead Squat
3×3

Mastery

Snatch-grip Push Press + Overhead Squat
3x (3+2) @ 80%-90% of 1rm snatch

WOD

Recovery WOD

Row 1000m

Spend 10 minutes mobilizing overhead position

Accumulate 200 double-unders

EMOM for 7 min:
2 hang pwr snatch
2 hang pwr clean
(use same weight for each, no more than 50% of 1rm snatch)

Accumulate 5 min in the bottom of the squat

see comments

Just a little Wednesday distraction:

28
Tuesday

Foundation

Development

Push Jerk
15 min to find 1rm
then…
3×1 @ 80%

Mastery

Behind-the-neck Jerk
15 min to find 1rm
then…
3×1 @ 80%

WOD

4 Rounds for Time:
10 dumbbell snatch R
10 dumbbell snatch L
Run 400m

see comments

27
Monday

Foundation

Development

Hang Power Snatch
5×3

Snatch Pull
4×3 @ 110% of HPS

Mastery

Snatch
2×2 @ 80%
3×1 @ 80%

Snatch Pull
4×3 @ 100% of 1rm snatch

WOD

21-15-9:
True pushups
Strict pullups

see comments
25
Saturday

Foundation

Development

Snatch Balance
7×3

Mastery

Clean & Jerk
20 min to find 1rm

WOD

Partner WOD!

For Time:
200 double-unders
100 pushups
80 situps
60 power cleans (135/95)
40 box jumps (24″/20)

There is a 20 minute time cap for this WOD. Partners may work simultaneously on double-unders, pushups, and situps. Partners must alternate reps on power cleans and box jumps.

see comments

Snatch Balance!

24
Friday

Foundation

Development

Snatch Pull
4×3

Try to go heavier than last time we did these: 10.13.14

Mastery

Hang Snatch
3×2 @ 65% of 1rm snatch
2×2 @ 70% or 1rm snatch

WOD

3 Rounds for Time:
100 double-unders
12 push presses*
12 strict pullups

*Push presses should be the same weight as your last hang snatch, or 70% of your last snatch pull

see comments
23
Thursday

Foundation

Development

Hang Power Clean
5×3

Front Squat
5×3

Mastery

Clean
2×3 @ 105%-115% of 1rm snatch
3×2 @ 105%-115% of 1rm snatch

Pause Back Squat
5×4 @ 70% of 1rm back squat

WOD

For Time:
100 Russian kettlebell swings (32kg/24kg)
50 toes-to-bar

May split up reps however desired

see comments

22
Wednesday

Foundation

Development

Overhead Squat
3×3

Mastery

Snatch-grip Push Press + Overhead Squat
3x(3+2) @ 80%-90% of 1rm snatch

WOD

Recovery WOD:

10 min roll/lax sore spots

Jog 400m

3 Rounds, slow:
3 inverted burpees
3 skin-the-cats

Row 500m

10 min practicing handstands

Accumulate 5 min in the bottom of the squat

 

see comments
21
Tuesday

Foundation

Development

Push Jerk
15 min to find 1rm

Push Press
3×5 @ 65% of push jerk

Mastery

Jerk
15 min to find 1rm

Push Press
3×5 @ 65% of jerk

WOD

For Time:

Buy-in:
100 double-unders

5 Rounds:
20 kettlebell swings (32kg/24kg)
10 chainsaw row L
10 chainsaw row R

Cash out:
Run 400m

see comments

What the heck is a chainsaw row? Click here to find out.

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