16.12.18

WOD
Barbell Cycling (AMRAP – Reps)
3 Rounds (12:40)
:20s – Max Power Snatches
– rest :40s –
:30s – Max Power Snatches
– rest :30s –
:40s – Max Power Snatches

Rest 2:20 between rounds

Rx+
60/40
70/47.5
85/55

Rx
50/30
60/35
75/45

Sc1:
40/20
50/25
65/35

Sc2:
30/10
40/15
55/25

Back Squat (12 Min to finish 3 sets of 5RM)

COACH’S NOTES
In full, these are five-minute rounds.
In the first minute, the first 20s are for max repetitions at our lightest load.
We’ll rest until the turn of the minute.
In the second minute, we now have half of the minute (:30s) for max repetitions at our middle load, and we’ll rest the remainder of the minute once again.
At the the turn of minute into minute three, we’ll now have :40s for max repetitions at our heaviest load of the three, followed by a 2:20 rest period which will take us to the five minute mark.

Stimulus wise:
Weight #1 – A moderate load that we could cycle for at least 12 repetitons unbroken, when fresh.
Weight #2 – A moderately heavy load that we could cycle for 6+ repetitons unbroken, when fresh.
Weight #3 – A heavy load that we could cycle for 4+ repetitons unbroken, when fresh.

At the first loading, we are looking for touch and go repetitions. On the second, we may be able to string together a good set to open, followed by smaller sets or fast singles. And on the third loading, we are likely at fast singles to find our best score.

Warm Up Primer
*Performed in Your Own Time Before Class If Interested

Trap/First Rib Lacrosse Ball Mobilization 3:00 Total
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

WOD WARM UP
On the 2:00 x 2 Rounds (12:00):
Minutes 0-2 – 30/24 Calorie Row
Minutes 3-4 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 AbMat Sit-Ups
Minutes 5-6: 45s of Warrior Squats + 3 Spidermans (each side)

3 Rounds, steadily building from an empty barbell:
5 Hang Muscle Snatches
5 Snatch Grip Push Jerks (from behind the neck)
5 Power Snatches

2nd: light load for 4 repetitions of each
3rd : 3 repetitions of each

CategoryWOD