WOD 051217

Many of you know that Coach David and I have been writing the programming for the gym these last few months.  As we start to reach the end of our first cycle, feedback would be appreciated.  Our goal is to provide programming that helps all of you reach your fitness goals, and to do that we need to hear what you think, what worked for you, where do you still want to improve, etc.  Please keep in mind that this programming is meant for the goals of our gym community as whole, so if you need more specific or personal help then let us know that as well.  Feel free to shoot me an email with your thoughts (good or bad).  My email address is pedersenrw@gmail.com

Coach Robby

Do you feel you have a purpose or calling in life?


Clean Complex: Clean Deadlift + Clean Pull + Power Clean + Front Squat (1 x 1)

You are workingto a HEAVY set - NOT a max.

Once you begin to breakdown and lose form, STOP.

No more than a 20# jump at any point.

Now that we have spent a few weeks building strength, we will start to phase back in the Olympic Lifts.  You will see several barbell complexes over the next couple of weeks that will progress towards full lifts as we go (i.e. power cleans and snatches will progress to squat cleans and snatches).  Complexes are a great way to both build strength and become more comfortable with the movements.  These will be valuable tools for both experienced lifters and those new to Olympic lifts.  We are looking for movement and correct positions here, focusing on doing everything with great form and speed.
 The weight will come later.


Metcon (AMRAP - Rounds and Reps)


Single Arm Swing + KB Clean + KB Snatch (53/35) (35/26)

All KBmovements are to be completed on one arm then the KB must switch arms (R+L = 1 Rep).

If at any point the kettlebell touches the ground, there is a 200m run penalty.

Out of Town WOD



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