“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” -Bernard Baruch
12 Minutes to Practice the Complex of 1 Power Snatch + 1 Pause Overhead Squat (2 Secs) + 1 Overhead Squat S(Squat Snatch)
5 Rounds For Time: (18 Min Cap)
15 Overhead Squats F(Back Squats) P/S(95/65)
-Today is a benchmark day with the classic girl WOD “Nancy”. We are using the strength work to prime the overhead squat before the metcon, and it’s a similar complex to what we did last Monday with the front squat. If you are efficient at the squat snatch, try to do that in the strength work and in Nancy. Otherwise, you can separate the power snatch and take your time getting into the best possible overhead squat position. The Tempo OHS will challenge your stability in the bottom position. This is more for practice then it is for weight today. Try to go a little heaver than you plan to do for the WOD.
-“Nancy” is all about keeping a strong pace on the runs and staying efficient on the overhead squats. Pace yourself on the first run especially, and then try to move with the best possible technique on the overhead squats. If you start moving poorly or inefficiently on the overhead squats, it will atch up to you by the end of the 75 reps. Efficient movement is fast movement. When choosing your weight, the overhead squats should be
unbroken for most rounds, and no more than 2 sets in the later rounds. With the 18 minute time cap, you are given around 3.5 minutes to
complete each round.
10 Rounds Tabata (20 On/10 Off)
Strict Pull Ups @ 20X0 Tempo F(Ring Rows @ 20X0)
– Today is all about moving your bodyweight. Because the workout is a Tabata format, your overall work time at each station is very short.
However, you will hit each movement 10 different times, and you only have 10 seconds rest between stations. Your goal today is to try and stay
consistent on the reps each round. This will likely mean staying conservative in the first few rounds, especially on the pull ups and push ups, and then trying to hold throughout.
Sumo Deadlifts – 15 Minutes to Work to a Heavy 3 at 20X1 Tempo
*After each set, perform a Triple Broad Jump, building to a max
7 Min AMRAP:
21 KB Sumo DL High Pulls F(53/35) P(62/44) S(70/53)
21 Box Jumps F(20/16) P/S(24/20)
21/15 Cal Bike Erg F(18/12 Cals)
– Today our big focus is the Sumo Deadlift. We will have a variation today in both the Strength and Metcon. Because we do not hit the sumo
variation a lot compared to the standard deadlift today is more focused on technique and tempo. We will still be working to a heavy 3 reps, but
only going as heavy as we can control the Tempo (20×1). Between each set we will be focusing on lower body explosion with a triple broad jump for distance.
– Our workout today is a short and spicy 7 min AMRAP. We will be keeping the sumo stance from the strength, but adding in the high pull and switching our barbells out for Kettlebells. You will be able to go heavier on this movement than you might typically do for a kettlebell swing, but we still want you to be able to complete this unbroken or no more than two sets. Because the workout is so short, the boxes and bike calorie pace should be very fast! How close can you get to three rounds?
5 Rounds For Time: (25 Min Cap)
100m D-Ball Shoulder Carry F(60/50) P(80/60) S(100/80)
50’ Bear Crawl S(30’ Handstand Walk)
10 Strict Knees to Chest S(Strict K2E)
– “Stone Soup” is a fun Thursday WOD that can be used as a flush – or heavy skill day. The heavy D-Ball Carry will be on the Shoulder today,
switching sides whenever you need. Challenge yourself on the weight as long as you can safely clean it up. Today is a great opportunity to practice
the skill of handstand walking in a metcon format, just cap yourself at about a minute of work even if you don’t make it the full 30’. The Strict Knee to Chest/K2E seems easy on paper but may be the most challenging movement of the day. Pick a challenging height that will allow you to complete this in 1-2 sets ecah round. We have a longer time cap today, but would like for most athletes to aim to complete this in around 20 minutes.
Every 2:30 Minutes for 5 Rounds:
5, 4, 3, 2, 1 Back Squats
5 DB Bent Over Rows/Arm (Build in Weight)
3 Rounds for Max Reps:
1 Min Max Wall Balls F(14/10) P/S(20/14)
1 Min Max Cal Ski Erg
1 Min Max Cal Row
1 Min Rest
– Today will be squat focused with the Back Squats in the Strength and the Wall-Balls in the WOD. During the strength you will get some time to
prep and build to a starting weight. Every new round, you will be decreasing the reps and increasing the weight working to a heavy 1 rep. This will most likely not be a 1 rep max, but it should be a higher percentage lift. After your set of back squats you will have 5 DB Bent Over Rows / Arm. As you increase in back squats, we also encourage you to increase the DB weight on the rows. With any remaining time after the rows you will get to rest and switch weights before the next set.
– “Creed” is a shorter, but similar workout to “Fight Gone Bad”. You will be spending 1 minute at each station shooting for a max number of reps
For the Wall-Balls, shoot for a weight that you could hang onto unbroken for at least 30 reps. Although you do not have to do 30 reps unbroken, we
want you to pick a weight that allows you to stay moving most of the minute. For the Ski and Cal row this should be a fast pace. A good goal for the ski is 18/15 calories, and the for the row is 20/18 reps. After all 3 movements you will get a 1 minute rest. Remember it is 3 rounds, all of the movements you should push the pace but you need to be able to give similar efforts each round.
15 Min AMRAP: (In Teams of 2)
10 Power Cleans F(115/75) P(135/95) S(165/115)
15 Hangman Burpees
60 Double Unders F(60 Double Taps)
– “Hangover Cure” is a super fun partner WOD that will take a lot of teamwork. Teamwork will be specifically important on the Hangman Burpees. You will get practice on these before we get started – but as one person does a burpee, one person will be hanging on the pull-up bar, switching each rep. You will also get to split the Power Cleans and Double Unders however you wish as a team. On the cleans try to pick a weight that allows you and your teammate to go back and forth with singles. The double unders should take under a minute to complete, so modify the movement if this is something that will slow down your pace. Because it is a partner WOD, the intensity should stay high for the entire 15 minutes. A good goal for the day is to get between 5-7 rounds.