Thursday’s WOD 10/5/17

Thursday’s WOD 10/5/17

30 Minute Class Workout
Metcon (3 Rounds for time)
23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

Fitness
Snatch
Perform 3 waves of 3 sets, as follows:

Wave #1:
3 snatch @ 75%
2 snatch @ 77%
1 snatch @ 80%

Wave #2:
3 Snatch @77%
2 Snatch @ 80%
1 Snatch @ 83%

Wave #3:
3 Snatch @ 80%
2 Snatch @ 83%
1 Snatch @ 85%

Go every 60 seconds. Drop bar between reps on each set.

Record Finishing weight.

Behind the Neck Split Jerk
6 sets:
1 Behind Neck Split Jerk – 2 second pause in receiving position

Start between 65% and 80%, and increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Reps)
Bench Press

Attempt to get 50 reps for quality. Do all in sets of at least 5 unbroken reps.

70% 1RM

Time Cap: 7 minutes.

Metcon (Time)
L-Sit

Accumulate as long a total hold time as possible in a 5 minute window.

Metcon (3 Rounds for time)
23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

2017-10-05