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Home / Uncategorized / CYCLE 1 / “YOU GO GLEN COCO!” WOD 5/10/17

CYCLE 1 / “YOU GO GLEN COCO!” WOD 5/10/17

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This week we start our Cycle 1 programming for the 2017 – 18 calendar year. The closer you follow it, and the more diligent you stay, the better your results will be. Do not cherry pick. If you see something you don’t want to do consider it a challenge! This cycle will be all about building up a base of strength in both the lifts and gymnastic movements. This year special attention will be focused on improving your mid-line stability, high rep double unders, and max strength particularly in the Snatch and Overhead movements. Should be a fun year and as always the plan will evolve as we go. See you in the gym!

Fitness – Strength – Community


WARM UP:

50 Singles Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

10 Y’s, T’s & W’s

10 Reverse Fly’s

Then:

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extension

10 Snatch Pulls

10 OHS 

Then:

Mobility

SKILL:

EMOM 6

ODD: 35 Double Unders 

*If not good at DU. Please practice during this minute.

EVEN: 

ADV= 5 Tempo HSPU 3 Sec. Negative w/ a 2 hold at the top

INT=3 Wall Facing HSPU w/ a 3 Sec. Negative

BEG= 8 Box Piked HSPU w/ a 3 Sec. Negative

LIFT:

Snatch Complex

(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)

3 @ 55%

3 @ 60%

2 x 3 @ 65%

*Work on 1st pull positioning and extension through the 2nd pull.

WOD:

“YOU GO GLEN COCO!”

AMRAP 4

10 G2O (95/65) (75/55) (65/45) (45/25)

20 Double Unders (40 Singles)

Rest 1 Min.

AMRAP 4

10 OHS

10 Bar Facing Burpees

Rest 1 Min.

AMRAP 4

1-2-3-4-5-Etc.

DL (With Snatch Weight)

HSPU

*Adv = Strict HSPU

**Sub. Box Piked HSPU accordingly as needed.

POST WOD:

2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls

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