*Gym Update and Holiday Schedule Reminder HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

1- 5 PVC Pass Through + 10 Quad Stretch

2- (3-4x) Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance

If you’re not familiar with the Snatch yet grab a PVC pipe. If you’re more comfortable with the movement, feel free to grab whatever barbell you feel is appropriate to warm-up with.

1b) 15:00 – 33:00 – Every 1:00 x 18 sets:

Sets 1-7 – 8 Snatch Grip Pendlay Row

Sets 8-14 – 3-5 Close Grip Chin-ups

Sets 15-18 – 12 Reverse Grip Barbell Curls

Pendlay Row is performed from a Dead-stop on the floor for each rep. Set your back angle and work to hold the position without having to reset, control the bar back to the floor, and don’t just let it basically drop with your hands on the bar. Chin-ups add load/assistance as needed…hands should be within 6″ of each other. Reverse Grip curls keep it light and focus more on position and activation over loading. Work to pick weights/reps for all movements that you can be consistent with.

1c) 36:00 – 45:00 – 9 minute AMRAP:

20 Box Jumps 24/20

20 Abmat Sit-ups

20 Dumbbell Deadlifts 50/35

Scale as needed.

Accessory:

2) Secondary Conditioning – Ski/Bike/Row/Run: 20 minutes (Every 2:00 Perform 5 Strict Chest-to-bar Pull-ups

Effort on the machine is up to you…with that said, the transition off the machine to the Pull-up should have as little rest as possible, and all sets on the Pull-up should be unbroken. If you don’t have the capacity for this movement, scale to something else you can do without assistance, Pull-up, Bar Row, or Ring Row.

3) Olympic Lifting – Snatch Balance: Heavy Single for the Day

Don’t spend more than 20 minutes on this. You pick the rest and number of sets.

4) Gymnastics – Negative Strict Muscle-up: 5 sets of 3

Rest 90-120 seconds between sets. Jump to the top position and lower yourself as slow as possible.

5) Trunk – 3 rounds of:

30 Tuck Crunches

1 minute Machine @ Moderate Pace

Scale as needed. 

6) Accessory – Single Leg Kettlebell Romanian Deadlift: 4 sets of 15/side

Rest 90-120 seconds between sets. Focus on position over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE