Holiday hours:
- 1/31 MONDAY 8am WOD, 9-10am OPEN GYM MG/MM
- 1/1 TUESDAY Closed
- 1/2 WEDNESDAY Regular Schedule
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3
weeks with varying loading parameters. All sets should be perfect execution and relatively fast even with
the 1 ONE THOUSAND pause.
– Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining.
Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%.
– Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3
weeks with varying loading parameters. All sets should be perfect execution and relatively fast even with
the 1 ONE THOUSAND pause.
– Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining.
Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%.
B) Warm Up (3:00 – 15:00)
Grab a PVC and complete:
10 Around the World
10 Pass Thru
10 Overhead Squats
10 Hang Muscle Snatch
10 Overhead Squats
Then,
”Burgerner Warm-up”
C) Strength (15:00 – 35:00)
1) Paused Front Squat: 6 x 3 @75%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock
2) Snatch/Double Under WU:
3 Rounds of:
5 Muscle Snatch
20 Doubles
@GAME SPEED. Rest 60s
D) Metcon (35:00 – 50:00)
”Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)
*Scaled (45, 35) (Single Unders)
Rx+
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)