Wednesday, 6 November 2013

*** This will be Luke "Van" VanLandegen's "Until We Meet Again" WOD.  Please come out and wish Van the best before he heads back to the States this weekend! ***

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

BEGINNER WEIGHTLIFTING
1) EMOM for 5 minutes:  2 Snatch Grip Push Press + 2 Overhead Squats
2) High Bar Back Squat:  3 x 7

INTERMEDIATE WEIGHTLIFTING
1) EMOM for 5 minutes:  5 x Squat Snatches @ 60% Snatch 1RM
2) High Bar Back Squat:  3 x 7 @ 57.5% HBBS 1RM (same weight all 3 sets)

CONDITIONING
"Tabata Something Else"
8 rounds of 20 seconds work/10 seconds rest for each movement:
• Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Pull Ups, the second 8 are Push Ups, the third 8 intervals are Sit Ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.  Post total reps from all 32 intervals to comments.