Monday 151102

Halloween WOD and Potluck was a BLAST! Thanks to everyone who showed up, brought something, endured Burpees, Thrusters, Toes to Bar, and Running, but a very special THANK YOU to Kyler for smoking some amazing chicken!!

Snatch Balance No Dip 5x1

Hang Snatch 5x1

Four sets for max reps of:
45 seconds of Push-Ups
Rest 15 seconds
45 seconds of Pull-Ups
Rest 15 seconds
45 seconds of Bicycle Crunches
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds

Competition:
A.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Every 2 minutes, for 6 minutes (3 sets):Press in Snatch x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance no Dip x 4 reps

Build over the course of the three sets.

Followed by…

Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to use last week’s top weight for all three sets.

C.
Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds

D.
Four sets of:
90-second Max Calorie Assault Bike
Rest 4 minutes

*Note calories achieved in each set.
**These are all out maximal efforts. Aim is to acheive maximum heart rate.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Eight sets of:
Row 1000 meter @ 10 seconds slower than your 5k Pace
Rest 60 seconds