WOD

PAST WODS

Oct

20
Monday

Foundation

Development

Hang Power Snatch
5×3

Mastery

Snatch
2×3 @ 75%
3×2 @ 75%

WOD

7 Rounds for Time:
10 strict false-grip ring pullups
10 hollow rocks

see comments

18
Saturday

Foundation

Development

Power Drop Snatch
7×3

See video below

Mastery

Snatch
3 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90-100%*

Goal is successful completion of all sets, without any fails.

*For last snatch, base from feel. Pick a heavy weight. Goal is a heavy snatch that you WILL NOT FAIL. If you fail, move down ~5% and try again.

WOD

In teams of 3

For Time:
30 box jumps
30 wall balls
30 power snatches
Run 200m
Run 200m
30 power snatches
30 wall balls
30 box jumps

WOD completed waterfall-style. One teammate starts with box jumps, while the others wait. When the first teammate is done with box jumps, the second teammate starts box jumps and the first moves to wall ball. Continue in this fashion until all teammates have run 200m. Once the last teammate has finished the first 200m run, the process repeats in reverse order.

see comments

Power Drop Snatch is the first movement in this video:

17
Friday

Foundation

Development

Front Squat
5×3

Mastery

Power Clean
5×3 @ 85%-95% of 1rm snatch

WOD

17 min AMRAP:
5 strict pullups
5 pushups
5 kettlebell swings (32kg/24kg)
Run 200m

see comments
16
Thursday

Foundation

Development

Hang Power Clean
5×3

Overhead Squat
3×3

Mastery

Clean
5×3 @ 100%-110% of 1rm snatch

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

(See video below)

WOD

10 min AMRAP:
20m overhead lunge (45/25)
10 knees-to-elbows
10 burpees

see comments

For Snatch-Grip Push Press + Overhead Squat, start with bar on your back and hands in a snatch grip. Perform 3 push presses. On the third push press, keep the bar overhead. Reset your feet, and perform two overhead squats. This constitutes one set.

It’s like what the guy in this video does, but with one more overhead squat at the end:

15
Wednesday

Foundation

Development

Front Squat
5×3

Mastery

Pause Back Squats
5×5 @ 60% of 1rm back squat

WOD

Recovery WOD

Row 1000m

2 Rounds:
10 pass-throughs
10 overhead squats
10 hang power snatches

Accumulate 150 double-unders

EMOM for 5 min:
3 box jumps
5 Russian KB swings

10 min mobilizing front rack position

see comments

Pause back squats: Squat. Stay still in the bottom of the squat for 3 seconds. Stand.

Like this: (angry teenager music optional)

14
Tuesday

Foundation

Development

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

Mastery

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

WOD

4 Rounds for Time:
Row 500m / Run 400m
20 push ball (20/14)
20 GHD stiups

see comments
13
Monday

Foundation

Development

Hang Power Snatch
5×3

Snatch Pull
4×3 @ 110% of heaviest set of HPS

Mastery

Snatch
5×3 @ 70%

Snatch Pull
4×4 @ 90%

WOD

8 min AMRAP:
30 squats
20 pushups
10 deadlifts (same weight as Snatch Pulls)

see comments

11
Saturday

Foundation

WOD

Tests!

– L-sit for time
– Handstand walk for distance
– Chest-to-bar pullup 1rm
– Snatch 1rm

Establish a best in each activity. Warm-up and prepare for each event as you would normally, then take no more than 3 attempts to establish your best effort.

Compare: 09.12.13

see comments
10
Friday

Foundation

Hang Squat Clean
15 min to find 2rm

Touch-and-go. No resting with the bar on the ground.

WOD

5 Rounds for Time:
3 power cleans (185/135)
10 pullups
5 box jumps (24″/20″)

see comments

9
Thursday

Foundation

Weighted dip
15 min to find 1rm

then…

Superset
2 x 20 ring row
2 x 1 min handstand hold

Perform handstands between sets of ring rows. If needed, can split handstand into multiple segments to accumulate 1 min.

WOD

7 min AMRAP:
5 sumo deadlift high pulls (95/65)
10 wall ball shots (20/14)
20 situps
40 double-unders

see comments

If you’ve been having fun with our handstands for these past few weeks and want to learn how to do them better, check out this video:

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