WOD - Monday 19 August 2019

Monday is here, the first day of a new week: come get some with this classic couplet that will build your fitness and gymnastic endurance in one! PS. If you are looking for those "advanced" gymnastic skills we'll also play around with some cool Bar Muscle Up movements before the WOD to keep on building your skill base.

  • A. Bar Muscle Ups:
    Bar Muscle Up Technique work
  • B. Bend and Snap:
    For Time, 30-20-10 reps of:
    Dumbbell Snatches (22.5/15kg)
    - Toes To Bar
    [CAP: 12min]
  • After Party: August Focus, Day 19:
    30 Ring Dips,
    *Advanced Athletes to do them on top of high rings

Monday is here, the first day of a new week: come get some with this classic couplet that will build your fitness and gymnastic endurance in one - the Open is less than 2 months away!

  • A. Bar Muscle Up:
    Bar Muscle Up Technique work
    *advanced athletes can hit a few set of 3-5 reps for speed
  • B. Bend and Snap 2.0:
    For Time:
    - 30 Dumbell Snatches (32/20kg)
    - 30 Toes To Bar
    - 20 Dumbell Snatches (32/20kg)
    - 20 Chest To Bar
    - 10 Dumbell Snatches (32/20kg)
    - 10 Bar Muscle Ups
    [CAP: 12min]
  • After Party: August Focus, Day 19:
    30 Ring Dips
    *Advanced Athletes to do them on top of high rings

You know the drill: Barbell sets happens in the CCF Barbell Club with Coach Alan at 17.30-18.30 in Gardens.

  • Barbell 1: Snatch Waves:
    E90s x10, Power Snatch % of 1RM Power Snatch:
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    *last 3 singles you decide weight - if you miss any of the lifts below 90% rather stay with 85-90% for speed and technique work until next Heavy Single Time.
  • Barbell 2: Power Snatch:
    E30s x20:
    - 1 Power Snatch @ 80-85% of "A" with 3s in receive
  • Barbell 3: Snatch Pulls:
    Snatch Pulls, 5x 1:
    - Segment Pull*
    - 1 Snatch Pull
    (*2s pause just off the floor, AT knee, at power position, finish aggressively)
  • A. Bar Muscle Up:
    Bar Muscle Up Technique work
    *advanced athletes can hit a few set of 3-5 reps for speed
  • B. Bend and Snap 2.0:
    For Time:
    - 30 Dumbell Snatches (32/20kg)
    - 30 Toes To Bar
    - 20 Dumbell Snatches (32/20kg)
    - 20 Chest To Bar
    - 10 Dumbell Snatches (32/20kg)
    - 10 Bar Muscle Ups
    [CAP: 12min]
  • After Party: August Focus, Day 19:
    30 Ring Dips
    *Advanced Athletes to do them on top of high rings
  • A. Rub a dub dub:
    For 25min, at the start and every minute perform:
    - 500m Row,
    in remaining of time accumulate AMRAP of:
    - 10 Burpees
    - 10 Med Ball Sit Ups
    - 20 Air Squats