Satuday Snatch Complex

Pre:
MWOD 10 min.
Snatch technique 20 min.

WOD:
5xSnatch Complex (Power Snatch-Hang Squat Snatch-Squat Snatch-2 Overhead Squats)

Post:
Handstand variations 20 min.
Shoulder MWOD 5 min.

Matt-48.3kg-52.3kg-52.3kg-54.3kg-54.3kg

"Jackie"

Pre:
MWOD Shoulders/Hips/Hams
Warm-Up Sets of WOD exercises

WOD:
5-5-5-5-5 Wtd. Dips (P-Bar)
then...
100 Sumo Dead Lift High Pulls @24kg
50 Thrusters @24kg
30 Pull-Ups

Post:
500ft. OH walk @24kg

Matt:
Dips-15kg-20kg-23k-28kg-28kg
Jackie-9:44 (PR 6:48) *note to self, take a day off

Pusherman

Pre:
MWOD Shoulders (Band for OH pos)
MWOD Hips (Contract/Release)
Band Passthroughs and Pull-Aparts
Hip Swings
Warm-Up Sets and Technique for WOD exercises

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Rest as needed

Post:
3x10 Barbell Roll-Outs
3x5 Negative Glute-Ham Raise (feet under loaded bar)
3x25 Hollow Rocks
MWOD Shoulders (band back pack for internal rotation)

Matt:
Press: 62.3kg-68.3kg-70.3kg(F)-70.3kg(F)-64.3kg
Push-Press: 72.3kg-74.3kg-78.3kg-82.3kg-84.3kg
Push-Jerk: 74.3kg-80.3kg-84.3kg-88.3kg(4)-86.3kg

Technical Foul

Pre:
Roll 10 min. (Trigger Point)
Voodoo Floss (achilles)
Mini WOD: For Time-3 Rds of 50 Unbroken Double Unders-2:16
2 Sets of 6 Reps TGU @24kg (alternating)

WOD:
http://www.labgym.com/videos/fitr-tv-how-to-warm-up-for-snatch-snatch-progression-part-1-technique-wod-snatch-position-stretches/

http://www.labgym.com/videos/fitr-tv-how-to-warm-up-for-snatch-snatch-progression-part-2-technique-wod-snatch-squatting-quad-progressions/

3x Back Squat 8-12 Reps @body weight

Post:
MWOD Couch Stretch 5 min.

Matt: BS-78.3kg 3x12 Reps

Park Pull-Ups Packed

Pre:
MWOD Shoulders/Ankles (Band)
L-Sits/Hand Walks P-Bar
Warm-Up sets of Pull-Ups

WOD:
Weighted Pull-Ups (Strict) 5-5-5-5-5
Rest as needed.
5- 10 sec. Chin Over Bar Hold @20kg
Rest 1 min. in between sets.
15 min. later
Pose Drills 15 min.
then....
Every 2 min. Complete;
4-100ft. Shuttle Sprints
15 KB Swings @24kg
for 5 complete sets.


Post:
10 Sit-Ups to Straddle
5 min. MWOD
Retest 10 Sit-Ups to Straddle
2 min. Bottom Position (contract-release)

Matt:
Pull-Ups- 10kg-12kg-12kg-15kg(4)-12kg(3)
MetCon- Every Round finished around 1:05-1:10

Queen B

Pre:
MWOD (Shoulders/Hips/Quads)
Clean Technique (1st Pull/Stop Cleans)
HSPU Technique (GWOD progression kipping HSPU)
Warm-Up Sets of WOD exercises

WOD:
Record each round (21/15/9)
21 Squat Cleans @62.3kg
21 Handstand Push-Ups
Rest 3 min.
15 Squat Cleans @62.3kg
15 Handstand Push-Ups
Rest 2 min.
9 Squat Cleans @62.3kg
9 Handstand Push-Ups

Post:
50 Hollow Rocks
25 Bridge Up Rocks
10 Sit-Up to Pike
Hamstring Band Resistance MWOD
Restest 10 Sit-Up to Pike

Matt B:
5:55-5:27-3:38

Challenge Begins

15/2
Muscle-Up Progressions/L-Sit Work

16/2
Front Squat 3-3-3-3-3-3-3-3 @80% 1RM
90.3kg (power clean 1st)

Starting this tomorrow  https://docs.google.com/document/d/1Uf6VARlyZkyk_j7T3wcUrwiNG9-hIn2skKlawxJ3gzQ/edit