Category: WODUP

A. Context : Practice

Context : Practice
Why the pause snatch is so good for correcting snatch technique.
Scoring: Not Scored

Dynamic Warm – up :

400m Jog
Then 3 sets of :
5/5 Side Lunges,
5 Single arm Ring – rows,
20' Broad Jumps,
10 Wall Balls

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
working up to a challenging pause squat
snatch/halting snatch (pause 3 seconds just below the knee) plus overhead squat. Pause for 3 seconds at the bottom of each squat.
Scoring: Not Scored
Time Cap: 8 minutes

D. “Delfin”

“Delfin”
For time
Row 2000m
2 mins Rest
Then 5 rounds of :
8/8 Kettlebell Swings (53/35/26)
40' Walking Lunge
40' Bear Crawl
Scoring: Time (lower is better)

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A. Context : Practice

Context : Practice
Keeping the back flat (on DLs, db g2o, and shuttle runs with a line touch)Scoring: Not Scored

Dynamic Warm – up :

3 rounds of :
8 Squat Jumps,
2 Inch Worms,
2 Crab Bridge,
8-12 Hollow Rocks

Barbell Warm – up :

Then 3 sets of 5 with the empty bar :
Jefferson Curl,
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Back Squat

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Practice :

Practice :
Spend 8 minutes practicing kipping technique focusing on pull ups and bar muscle-upsScoring: Not Scored

D. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

7 sets of:
D1. 1-3 Barbell Deficit Deadlifts @ 70-90%D2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups

E. 12-10-8-6-4-2 Dumbbell Ground to Overheads and Shuttle Runs

12-10-8-6-4-2 Reps for Time:
– Dumbbell Ground to Overhead @ 45/15 lbs
– Shuttle Run 40 feet

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A. Context : Mental Toughness

Context : Mental Toughness
Grinding out back squats and other lifts.Scoring: Not Scored

Dynamic Warm – up :

3 rounds of :
5 PVC Pass Throughs,
5 PVC OHS,
5 Monkey/Kip Swings

Barbell Warm – up :

3 sets of 5 with an empty barbell :
Good Mornings,
Back Squat,
Behind the neck Presses (Snatch width),
Snatch Balance

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Alternating Sets: Back Squat, Strict Handstand Push-Up

5 sets of:
C1. 3 Back SquatsC2. 3 Strict Handstand Push-Ups

D. 4 Rounds For Time of Alternating Pistols, Toes to Bars, and Running

4 Rounds for Time:
– 10 Alternating Pistols
– 10 Toes to Bars
– Run 200 meters

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A. Context : Practice

Context : Practice
Being a good spotter.Scoring: Not Scored

Dynamic Warm – up :

2 sets of :
10 Ring – rows,
10 Push – ups,
10 Air Squats,
10 Jumping Jacks

Barbell Warm – up :

3 sets of 5 reps of each with an empty barbell :
Single leg Deadlift,
Shoulder Press,
Good Morning,
Front Squat

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. “Scully and Mulder”

In teams of 2:

“Scully and Mulder”
25 mins AMRAP
30 Bench Press/Floor Press (155/65/35)
Then max rounds of :
Row (1,000/900/800)
30 Partner Push – ups with hand clap
30 Hip Extensions (20/14/Good Mornings)
30 Partner Med Ball Pass Sit – ups (20/14/10)
100m Sandbag Run (80/60/45)Scoring: Rounds and Reps (higher is better)

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A. Context : Competition

Context : Competition
Pushing the pace before a rest.Scoring: Not Scored

Dynamic Warm – up :

3 rounds of :
5 Air Squats,
2 Crab Bridges,
2 Inch Worms,
5 Push – ups

Barbell Warm – up :

5,4,3,2,1 of :
Straight leg Deadlift,
Hang Power Clean,
Shoulder Press,
Thruster

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. 5 Rounds For Time of Kipping Handstand Push-Ups, Back Squats, Supinated Ring Rows, and more

5 Rounds for Time:
– 12/8 Kipping Handstand Push-Ups
– 12 Back Squats @ 135/55 lbs
– 12 Supinated Ring Rows
– 12 Dumbbell Hang Power Cleans @ 45/20 lbs
– 18 Wall Ball Shots @ 20/10 lbs
Rest 1 minute between each round

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A. Context : Practice

Context : Practice
Breathing and bracing during movements like Thrusters and KB swingsScoring: Not Scored

Dynamic Warm – up :

3 rounds of :
8 Ring – rows,
8 Push – ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch Worms

Barbell Warm – up :

3 sets of 5 with an empty bar :
Straight leg Deadlifts,
Hang Power Snatch,
Behind the neck Press,
Overhead Squat

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Pull-Up

5 sets of:
C1. 1-3 Barbell Deficit Deadlifts @ 70-90%C2. 3-5 Weighted Strict Pull-Ups

D. 6 minute AMRAP of Dumbbell Thrusters and Russian Kettlebell Swings

As Many Rounds and Reps as possible in 6 minutes:
– 6 Dumbbell Thrusters @ 45/15 lbs
– 12 Russian Kettlebell Swings @ 70/35 lbs

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A. Context : Practice

Context : Practice
Not all good movements go into ‘metcons’ (like TGU).
Scoring: Not Scored

Dynamic Warm – up :

3 rounds of
40' Bear Crawl,
5 Inch Worms,
10 Ring – rows

Barbell Warm – up :

4 sets of 5 with an empty bar :
Hang Muscle Cleans,
Front Squat,
Push Press

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
working on Turkish Get Ups, Shoot for at least 4 per side at varying weights.
Scoring: Not Scored
Time Cap: 8 minutes

D. “Dockworker”

“Dockworker”
For Calories – 5 'CYCLES'
In 3 mins
6 'HEAVY' Power Cleans/Squat Cleans (155/105/65)
15 Push – ups (15/10)
Row for max calories
2 mins Rest
Scoring: Reps (higher is better)

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A. Context : Practice

Context : Practice
Elbow positioning and protecting the shoulder (Especially when dipping)
Scoring: Not Scored

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Alternating Sets: Front Squat, Ring Dip

7 sets of:
C1. 2-4 Front SquatsC2. 3-6 Ring Dips

D. 9 minute AMRAP of Kipping Ring Dips, Broad Jump (for distance)s, Goblet Squats, and Running

As Many Rounds and Reps as possible in 9 minutes:
– 10 Kipping Ring Dips
– Broad Jump (for distance) 40 feet
– 10 Goblet Squats @ 53/26 lbs
– Run 200 meters

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A. Context : Competition

Context : Competition
Using rests strategically during double unders.Scoring: Not Scored

Dynamic Warm – up :

10/10 Toy Soldiers,
10 Squat Jumps,
10 Monkey Swings/Kip Swings on the Pull – up bar

Barbell Warm – up :

3 Sets of 5 :
Straight leg Deadlifts,
Hang Muscle Clean,
Front Squats,
Shoulder Press

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

9 sets of:
C1. 1-3 Barbell Deficit Deadlifts @ 65-85%C2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups

D. Annie

50-40-30-20-10 Reps for Time:
– Double-Under
– Sit-Up

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A. Context : Practice

Context : Practice
Why bench press is good, and why bench press is bad.Scoring: Not Scored

Dynamic Warm – up :

2 mins Jump Rope,
Then 3 Rounds of :
10 – 20m Single arm OH Carry,
10 Ring – rows,
10 Push – ups,
10/10 Side Lunges,
10 Hollow Rocks,
3 Inch Worms

B. Mobility :

Mobility :
SHOULDERScoring: Not Scored

C. Practice :

Practice :
Working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.Scoring: Not Scored
Time Cap: 10 minutes

D. “Beach Ready 3.0”

“Beach Ready 3.0”
For time, with ‘BUY IN’.

15 Bench Presses (155/85/55)

Then 5 rounds of :

5 Knees – to – elbows

10 Shoulder Presses (95/55/35)

15 Box Jumps (24"/20”/12”)

20 American Kettlebell Swings (53/35/26)Scoring: Time (lower is better)

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