See Ya In 15:00

Sep 28th, 2021

Category: Uncategorized

See Ya In 15:00

Harry

Indoors Primarily

Oly/Pump has been moved back to Saturdays @ 11am

Warm Up
15|12 Calorie Bike

-Then-
10-8-6
BB Snatch High Pulls*
PVC or Barbell Sotts Press**
BB Roll Out

-Then-
15|12 Calorie Bike

*Round 1 – Pockets
Round 2 – Top of Knee
Round 3 – Mid Shin
**Last Round – Front Rack Sotts Press

Mobility
Quad Stretch
Lat Stretch

Strength
EMOM 6
Box Squat – 2 Reps

Rest 2 Minutes

EMOM 6
Back Squat – 1 Rep

Men’s WOD ™
In 15 Minutes
21-15-9
Calorie Bike
Squat Snatch 95|65

Rest 2 Minutes

9-15-21
Calorie Bike
Pull-ups

Mens Schwinn Cals = 30-22-14

Record time for part 1, reps for part 2

Level 2- 75|50, 15-12-9 Reps
Level 1- 65|35, Overhead Squat, 12-9-6 Reps

ADV – 115|75, chest to bar pull-ups

*Scale to allow you to finish part 1 in under 8 minutes.

**Squat Snatches should be a weight that allows for 5 at a time**

Ladies WOD
In 15:00
16 Calorie Bike
21 Squat Snatch 95|65
12 Calorie Bike
15 Squat Snatch
6 Calorie Bike
9 Squat Snatch

Rest 2 Minutes

6 Cal Bike
9 Pull Ups
12 Cal Bike
15 Pull Ups
16 Cal Bike
21 Pull Ups

Ladies Assault/Rogue Cals = 16-12-6
Ladies Schwinn Cals = 24-18-9

Level 2- 75|50, 15-12-9 Snatch + Pull Up Reps
Level 1- 65|35, Overhead Squat, 12-9-6 Snatch & Pull Up Reps
ADV – 115|75, chest to bar pull-ups

*Scale to allow you to finish part 1 in under 8 minutes.

Coaches Note – Squat Snatches should be a weight that allows for 5 at a time*

Extra Work
Every 3:00 for 12:00
10 Strict Handstand Push-Ups
:40 Sandbag Hug Hold (140/90)
10 Kipping Handstand Push-Ups

ADV – 12 Reps – 4”/2” Deficit

Should have at least 1:00 to rest. The HSPU are meant to be quick sets.

Scale Reps if necessary

For strict HSPU add an abmat or use bands – working on strict strength here