announcements
Ben will be returning to Thursday 4:30/5:30 pm for a while, starting this week. I’m excited to get time with the afternoon crew again! Thanks, Coach Jason, for holding that slot down for us for so long.
Wednesday is the last day to reserve hoodies ($40) or reorder the Cat Laser shirt ($25).
We’ll have a normal class schedule for Wednesday/Veteran’s Day. The WOD we’ll do that day, “Chad,” is a LONG one. In classes, we’re offering a partner version to shorten it and, for those who opt to do it alone, it can sometimes/often spill over the 1-hour class time. Like all WODs, it’s infinitely scalable, and folks can scale it down to fit inside a normal class hour if you have work or other obligations!
rx
Pre-workout build-up:
4 power snatches + 4 squat snatches
3 power snatches + 3 squat snatches
2 power snatches + 2 squat snatches
1 power snatch + 1 squat snatch
– Build to a complex load that’s slightly heavier than workout weight.
5-4-3-2-1 reps for time of:
Snatch (125/185 lb)
– 30-ft handstand walk after each round.
Score: Total time
L2
Pre-workout build-up:
Same as Rx’d
5-4-3-2-1 reps for time of:
Snatch (95/135 lb)
– 16 handstand shoulder taps after each round.
Score: Total time
L1
Pre-workout build-up:
4 power snatches + 4 overhead squats
3 power snatches + 3 overhead squats
2 power snatches + 2 overhead squats
1 power snatch + 1 overhead squat
– Build to workout weight.
5-4-3-2-1 reps for time of:
Snatch (35/45 lb)
– 30-ft bear crawl after each round.
Intended Stimulus
4:00-8:00.
Snatch pace of at least 1 rep every :10-:15.
Handstand walk 15 ft down and back in :30-:45.
Heavy shoulder fatigue from snatch lock-out and handstand walking.
Descending rep scheme for high intensity through the final 3 rounds.
Videos