Tuesday 161025

Get your costume ready for Friday…

Ok METCON Junkies do not WOD pick! You most likely need the skills and drills to improve your overall fitness. Do the Above and Beyond to get your fix if needed but do the work, it will pay off.. Trust the process.

Dynamic Warm-Up – Mobility
Prepare to for..

Skills and Drills Day:
2a. Functional

10 minute Death by wall balls, use a heavier ball than you usually would use :) 2 the first minute, 4 the second minute, 6 the third etc…..

2b. Gymnastic
Perfecting the HSPU
12 Perfect Kipping Handstand Push Ups/ Progression of HSPU

2c. OLY
.Work up to a new Pause Power Position Snatch 1RM in 5 attempts, from 4 Oct

2. Find today’s 1RM Pause Low Hang Snatch
Make sure you lower the weight after the first 1RM and work up again with the low hang snatch to ensure proper form.
*Goal is proper perfect form! NOT a ugly muscled form 1RM.

Deadlift – 1×5 HEAVY
Controlled on the way down, take the hands off the bar, complete the next rep. Try to use the same weight as the 1×4 from Week 2
*Scale weight and movement accordingly to maintain good mechanics on 3.  Ask your coach for help.


Accessory Above and Beyond ( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses

Just work:
Sprint 100m x 10 Sprint row 150m as an Alternative
Rest 2:00
AMRAP 8 Minutes:
10 Box Jump Overs 24/20″
2 Hang Power Snatch 115/75lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch

After completing pieces 1-4.  Please choose ONE of the following:
5a. Gymnastics Accessory
Death by Pull-ups & Toes to Bar
Minute 1: 1 Pull-up & 1 Toes to Bar
Minute 2: 2 Pull-us & 2 Toes to Bar
Minute 3: 3 Pull-ups & 3 Toes to Bar
And so on…
5b. Strength Accessory
Pendlay Row – 4×10 Heavy
No “Kipping”

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