Friday, April 8, 2016

Posted by on Apr 7, 2016 in WOD | Comments Off on Friday, April 8, 2016

We will only offer a 430/530 this evening. Our Spring Fling Event is this weekend. Early registration begins at 630pm. 

You are welcome to pop by and lend a hand. 

We especially need help over the weekend with running the event. Helping with equipment set up is one of the most important roles we have. 
PreWOD – 500m Row

  • 20 Burpees
  • 15 Kettlebell Swings (return them to shelf where you found them)
  • 10 V Snaps

Strength – Deadlifts 5x5x1 – Work Up In Weight



  • 10 Squat Snatch A. 95/65 B. 135/95
  • 20 Box Jump Overs 24/20
  • 30 Burpees
  • 20 Toes-to-Bar
  • 10 Chest-to-Bar Pullups / Bar Mups

Core Cashout
Four rounds of:

  • 10 Barbell Rollouts
  • 30s Plank Hold
  • 10 Hollow Rocks

Coaches Notes: Strength work today is keeping increases in mind, almost working up to a 5 rep max deadlift. Work with your coach to determine appropriate warm up sets (if you’re in doubt follow this guide – 50% x 5, 70% x 5, 85% x 3 – 95% x 1 – 100% x 5 – in this the 100% refers to your weight you think you can hit for 5reps not your 1 rep max deadlift

WOD – if you can’t do squat snatches feel free to scale the weight down and do Power Snatch + Overhead Squat instead. Sub toes-to-bar with hanging leg raises is necessary and do the most difficult pull-up variation you’re able to do even if they’re slow in lieu of the muscle ups. 1+ rounds is your target.