Warm up
3 rounds
10 push press
200 meters or 10 cals
Progressively get faster

Wod First Today
Retest- Last done November 19th
“Dominos”
Row 750m
35 Push Press 75/55lbs
Row 500m
35 Push Press 75/55lbs
Row 250m
*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.

Strength
Recover after the wod, then while under fatigue find a heavy 1 rep OHS. This wont be your true 1 rep max.
Coaches are focusing on depth on this, hip crease below parallel

Warm up today will be
3 Rounds
10 Front squat empty bar
10 ring rows
10 knee raises
Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly

Retest from November 16th
“Optimus Climb” – For Time
Run 400m
21 Front Squats 95/70lbs
1 Rope Climbs
Rest 3:00
Run 400m
15 Front Squats 135/100lbs
2 Rope Climbs
Rest 3:00
Run 400m
9 Front Squats 185/130lbs
3 Rope Climbs
Rest 3:00
Run 400m
6 Front Squats 205/135lbs
4 Rope Climbs
Rest 3:00
Run 400m
3 Front Squats 225/160lbs
5 Rope Climbs

*sub for rope climb is rope pulls from the floor times 3
*sub for weights will be based of the individual but we want you to add weight each round

Smaller athletes can shoot to get ahead early because things will get out of hand quickly after round 2. Be smart about how you choose to attack the run and front squats – will it pay off to run a little faster if you know you’ll need multiple sets to front squat anyway? Or do you ease off the gas just a little so you don’t have to pick the bar up again? Oh, and don’t forget to use your legs on those rope climbs

Warm up

4 Rounds
5 Strict Press
5 Push Press
5 Push Jerk
5 Russian KB Swings

Find 1 Rep Max push jerk
Be aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.

Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk work pay off while also finding a current 1RM push jerk.  

Wod 10 Minutes AMRAP
8 DB Snatch, right
8 Push Ups
8 DB Snatch, left
8 Push Ups
DB 50/35

Warm up
Every 2 Minutes for 8 Minutes
10 Scap Pull Ups
10 KB Swings
5 Calorie Bike Start at a “workout” pace on the bike and get faster each round, ending with a sprint.

2 attempts at max strict pull ups before we get started. We will be doing less of these in the future, really go for it. There will be time to fully recover from these before the wod

Conditioning Retest (November 17th retest)
Marty McThigh
AMRAP 13 Minutes
16/12 Calorie Bike
16 Power Cleans 135/100lbs
12 Toes to Bar

There will be time left in class. Take 10-15 minutes to build up to a heavy power clean. The next strength cycle will be focusing on clean and jerks under fatigue. today will be good practice.

Time to test a 1RM snatch squat.
7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process.

30 minutes to establish 1 rep max squat snatch.
**If you want to spend the entire hour snatching go ahead
If you finish early drop to 8o percent and hit some sets of 2


Wod

AMRAP 12 Minutes
30 Double Unders
10 DB Thrusters 50s/35s
30 Double Unders
5 Bar Muscle Ups