03.04.2023 OPen 23.3

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225 lb

02.27.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
A. hang snatch 3 sets of 2 reps @50% or 5/10 RPE
B. hang snatch + snatch x 3 sets @60% or 6/10 RPE
C. snatch x 4 sets of 1 rep @ 70% or 7/10 RPE


5-6/10 RPE = you could do 4-6 more reps
7/10 RPE = you could do 3 more reps
 
 
 
 
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups

02.22.2023

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
Strength
6 sets of hang snatch + snatch   start at 60% and build

4 sets of 2 reps snatch pull @ 90-100+%
 
WOD
15:00 AMRAP 
DB snatch x 10 50/35  35/20
DB box step ups x 10  50/35  35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22 
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides

12.13.2022

Warm Up
2:00 row/ski
4 each side perfect stretch
15 banded face pulls
5 PVC Cuban presses
5 slow PVC overhead squats




Snatch warm up  https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each 
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch



Strength
A. 3 sets of 2 reps snatch balance- keep light and and quick   https://youtu.be/D5BUtMk0INY
B. 5 sets of 3-position snatch @50-70%
(high hang, hang, floor)

WOD
"Doom"
7 Rounds for Time
200m row
1 power snatch 155/105  115/75   75/55
3 bar muscle up/3 C2B pull ups/ 3 pull ups 
3 strict handstand push up

11.15.2022

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps



2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each



Strength
A. every 2:00 for 6 sets
2 reps hang squat snatch
set 1-2 @ 70%
set 3-4 @ 75%
set 5-6 @ 80%


B. 4:00 EMOM
1 squat snatch @ 80%

WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35

10.29.2022 Partner WOD

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


Primer- 3 sets of each movement
1 hang power snatch + 1 power snatch
50-60-65%
then
1 power clean + 1 power clean + jerk
50-60-65%

WOD
"PIt Bull"
with a partner for time
Row 200 calories
you go, I go
min 0:00- complete 30 clean & jerks 135/95
min 6:00- complete 30 snatches 135/95

10.14.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold



Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side



Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets




Strength
A. snatch sots press x 4 reps for 3 sets- light load or empty barbell
B. snatch
8 sets of 1 rep snatch- build from 50-85%


WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#

*100 feet is measured as 25 feet and turn around




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds