Monday 151123

Foundry will be closed on Thursday in observance of Thanksgiving Day. One class on Friday at 9am. Join us for a WOD that is sure to burn off all your sinful eating!

Warm up 2

Shoulder Press 3 Rep Max

Every 6 minutes, for 24 minutes (4 sets):

30/25 Calories of Row

15 Pull-Ups

10 Handstand Push-Ups

Competition:

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance with no dip x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C.
Every 6 minutes, for 24 minutes (4 sets):
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit

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

Four sets of:
Run 1600 Meters @ 85% of your 1-Mile PR pace
Rest 4 minutes