WOD2019-10-31T16:02:52+13:00

The Snatch Run

Our second cycle of the Wendler OHS program is seeing massive gains already. Athletes are beginning to show stability and control in the most difficult of all barbell movements. But here’s the bonus..OHS’s will make you stronger doing pull ups, toes to bar, handstand push ups or any other pressing and pulling movements overhead. Then theres the squat..Overhead Squats are the gold in your treasure chest. Build ’em..and love ’em.
STRENGTH 

Overhead Squat for reps:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%

Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 5 GHD Back Extensions (5 s hold)

WOD
” The Snatch Run “
Run 400 m
15 Power Snatch (60/40)
400m Run
15 Overhead Squat
400m Run
15 Squat Snatch
CAP 18

Diddly Squat

De-load week and we tight and deep in the hole, with a massive focus on control in the bottom of the overhead squat. Today is all about the snatch and the squat snatch. As the loads increase the margin for error decreases so accuracy to all important. A goal is to achieve no missed lifts so set up time and power delivery must be on point.

STRENGTH

Overhead Squat

5 @ 40%

5 @ 50%

5 @ 60%

Accessory :

3 x 5/5 SA DB Z-Press

3 x 10 BB Good mornings (40-50% of 1 RM OHS)

WOD

” Diddly Squat “

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)

CAP 10 minutes

Heavy Hill Helen

Heavy Bench Presses then a sinister spin on the classic benchmark ‘Helen’.

STRENGTH

Bench Press
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1* rep @ 95%
*AMRAP
Accessory :
3 x 8 ea SA KB Row
3 x 15 Banded OH Tricep Extension

WOD

” Heavy Hill Helen ”

3 Rounds

Run 400 m

21 KBS (32/24)

12 C2B Pull Up

CAP 18

 

Quittin’ Time

Week 2 of our gymnastics capacity building. Then a long interval piece with equal parts work and rest. Only with progressively heavier barbells and challenging burpee combinations. Lets Get This!

GYMNASTICS

5 Rounds
Max Unbroken Strict Pull Up
1:00 Rest
Max Unbroken HSPU
1:00 REST

WOD

” Quittin’ Time ”

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (100/70)
12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (120/80)
8 Burpee Box Jumps (60/50 cm)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (140/90)
4 Burpee Box Jump Overs (60/50 cm)

Top Shelf

Week 3 of our OHS cycle and we get after that heavy single again. The conditioning piece is a pulsating AMRAP that requires a good strategy going in. Combinations of tight fast singles, and smaller sets with short rest periods will help avoiding the red line. Check your scores from early in the year and measure your progress..And don’t forget to pencil in our annual In-House mixed pairs comp scheduled for Saturday September 4th!

STRENGTH

Overhead Squat

5 reps @ 75%
3 reps @ 85%
1* rep @ 95%
*AMRAP
Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 10 BB Good mornings (across)

WOD

” Top Shelf ”

AMRAP 15:
21 Wallballs
12 Power Snatches (42.5/30)
15 Toes to Bar
12 Overhead Squats (42.5/30)