CLASS WOD

“Gobble-Gobble”

Teams of 4
AMRAP 25, 5 minutes per station:
Toes-to-bar
Wall balls (30/20)
Calorie row
Clean & Jerks (95/65)
Calorie bike

EXTRA PROGRAMMING

1. Snatch
On the Minute x 12:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11 - 1 Squat Snatch
Followed by, 3 Heavy Singles, off the clock.

2. Snatch Accessory
5 Sets:
1 Snatch Pull
3 Hang Snatch High Pulls

3. Back Squat
3 Sets of 9:
Set #1 - 9 Reps @ 76%
Set #2 - 9 Reps @ 80%
Set #3 - 9 Reps @ 84%

3. Conditioning - “Dirty Thirty”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 KBS (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20) *Females 9' Target
30 Bar-Facing Burpees
30 Triple Unders


GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
5 sets:
3-5 Ring Dips (pause 2 sec in bottom on 1st rep)
3-5 Chin-Ups (pause 2 sec at top on 1st rep)

2. Prehab and Accessories
3 sets:
10 Prone Dislocates
20 Tuck-Ups

Developing the Pull-Up
1. Strength
5 sets:
2-3 Chin-Up Negatives (5-10 sec/rep)
4-8 Pushups
30-45 sec Hollow Body
rest as needed between sets

2. Prehab
3 x 8 DB Ext Rotation

Muscle-Up +
1. Strength
6 sets:
1-3 Weighed Strict Muscle-Ups
rest as needed

2. Strength Conditioning
3 sets:
5 Strict Handstand Pushups
5 Strict Pull-Ups
7 Ring Dips
5 Strict Pull-Ups
9 Pushups
5 Strict Pull-Ups


ANNOUNCEMENTS

  • Modified Hour Reminder: today there will only be a 8:30am class. There is no cap on the class, and no registration. After class there is open gym from 9:30-10:30am.

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