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November 5 2016

4
Nov

November 5 2016

front-rack-lunges-regionals

November 5 2016

STRENGTH
A) Every 1 min for 7 mins: Split Jerk
3 Split Jerks, pick load
B) Every 1 min for 7 mins: Front Rack Lunge
6 Front Rack Lunges, pick load
*3 Reps per leg.*

WOD
For time:
Row, 500 m
40 Kettlebell Snatches, 35/25 lbs
30 Back Squats, 115/75 lbs
20 Handstand Push-ups
100 Double Unders
*KB Snatches are 1 rep per arm, 40 total.
Back Squats are from the floor.*
CRX: 35/25 lbs KB, 115/75 lbs BB, HSPU, DUBs
FRX: 25/18 lbs KB, 75/55 lbs BB, HSPU progression, 300 Jump Rope Singles
Goal: 12 to 16 minutes
Coaching: This is a great chipper to cap off the week. Everyone will start on the row, with staggered starts in larger classes. The KB Snatches do not have to touch the floor each time and you can choose how to split up the 40 reps. The Back Squats are from the floor each time, so you’ll have to clean it, press it, and then gently place it on your back. I recommend standing with the barbell at rest, rather than dropping it. For the Handstand Push Ups, you can modify it with the usual plate and abmat or even try this fun modification we learned from Graham Holmberg; perform a number of push ups, 5 for example, and then kick up to the Headstand position and lower and raise your legs, mimicking the kip, for the same number, until you hit 20 total reps of each. Last, you’ll need to crank out the Jump Rope turns with doubles or singles (WORK ON YOUR DUBS!).