WOD – Monday 3/18

Well, this is it, the last week of the Open. This has been the most fun intramural Open we have ever done and the last Friday Night Lights will hopefully follow suit. If we can recreate the energy from last Friday night, we will be in luck. Come end the 2019 open season with bash. Food and beer will be a plenty along with all the games; knockout, spike ball, dodgeball, corn hole and maybe even some beer pong. Hope to see you all there.

TABATA format, 2 times through
Jumping jacks
Air squats
Up downs (burpee, no push-up)
Empty BB push press

PVC mobility session
PVC snatch warm-up w/emphasis on OHS mobility

Weightlifting complex – 2 power snatch + 2 OHS; every :90 for 6 to 8 lifts total
*building in weight, look back to 1/21
So some serious skill work here. The power snatch is not something that we as a gym do poorly, but that doesn’t mean we cannot improve our catch position. Think back to Thursdays partner WOD where all of your coaches challenged you to improve the catch position in the clean and the catch position in the jerk. These two positions are exactly the same except for the location of the bar. Now if you add in the catch for the power snatch, all three key body parts must find themselves returning to these same places. Shoulders are slightly forward, hips are slightly back, and knees are slightly bent.

Watch the footwork here and try to remain consistent. Never should they find themselves outside shoulder width.

“Fore Leaf Clover”
1 round
60 cals AB
30 wall balls
Then, right into
DB squats (50/35#)(40/25#)
Very 19.4 like; 2 parts of the workout, part 1 will affect part 2, but it doesn’t matter, you have to push both pieces. The bike will require a little bit of grit and let’s go for either 1 or 2 big sets on the wall balls. After your last wall ball, take a second, shake out the arms and get right into part 2.

The DB squats can be done with any part of the DB sitting on the shoulder. Front rack or back rack.

1. Body Building – 4 rounds
10 BB bench press
12 rear lat raises
14 banded tricep push-downs
2. Banded work – accumulate 100 each
Banded face-pulls
Banded leg curls
3. Interval work – 3 rounds; not for time but for consistency and quality of movement
50′ waiters carry
100′ dball carry
200′ farmers carry
1 ME set DU’s OR 3 big sets to 50
Rest as needed
4. Gymnastics – core piece
A. 10 minutes of ring muscle up transition work
B. Strict pull-ups strength – 6×3 (wide grip)
5. Murph prep – Pre-season
The beginning stages of Murph prep, start thinking about it.
Complete 3 sets of 10 push-ups, 4 days this week.

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