8.8.18

Technique
Snatch
10 min EMOM
1 Snatch Push Press (behind the neck)
1 Snatch Balance
1 High Hang Squat Snatch
then
Strength
5X3 Floating Snatch Pull

AKA No-touch snatch pull, hang snatch pull

The floating snatch pull is a variation of the snatch pull in which the bar doesn’t return all the way to the floor between reps.

Wod
3X
400 Meter Run
20 Curls 55/35
20 Front Rack Lunges (standing in place) 55/35

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8.7.18

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Wod
3 Clean and Jerks 155/105
6 T2B
6 Clean and Jerks
12 T2B
9 Clean and Jerks
18 T2B
50 Calorie Bike
9 Clean and Jerks
18 T2B
6 Clean and Jerks
12 T2B
3 Clean and Jerks
6 T2B

Post Wod
3X
1 min Wall sit
15 second rest
1 min Plank
15 second rest

8.3.18 “Schmalls”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Wod
800 meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings 53/35
10 Handstand Push-Ups
Then, 800 meter Run

Scale option
3 Rounds
25 Burpees
20 Pull-Ups
15 Pistols
10 Kettlebell Swings 53/35
5 Handstand Push-Ups

8.2.18

Wod
3X
1 min Power Snatch 75/50
1 min Sit-up
1 min Push Press 75/50
1 min Walking Lunge
1 min Rest

Post Wod
Muscle-up practice

Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull & Transition – Pull, Transition, Support

8.1.18

Sprint Work
10X
100 meter run
15 second rest

Wod
5X
150 Meter Sled Pull 45/35
10 Deadlifts 115/80
5 Strict Pull-ups
CC:Add 45/35# to the sled every other round, Weighted Pull-ups 35/26

7.31.18

Strength
5X
Alternating movements
L-Sit 10-20 seconds (scale with hanging leg raise)
Dumbbell Bench Press 8 Reps
Banded Tricep Extension 20 reps

Wod
12 min AMRAP
4 Turkish Get Ups 53/35
12 Calorie Row
36 Double Unders (2:1 singles)