This is a memorial WOD for an OSCF member who passed away. It is intended to be performed in partners but you can go solo if you prefer.
You have 40 minutes to warm up, prepare, clean up so that is PLENTY of time to drill the power snatch and prep athletes for the squat clean. Suggest starting at 30 mins past the hour which will leave 10 mins to cool down and clean up!
20 Minute running clock
-12 KB Swings
-12 Power Snatches
-12 Burpee Bar Hops
Slick Willie loved working out with the mates, so an encouraged method is to go partner style, tag-team, with each doing full reps.
Flow: you do 12 swings, I do 12 swings. You do 12 abs, I do 12 abs.
If you and your partner are of different abilities and need different weight or ab movements but wish to keep the partner flow, proceed as much as space and equipment allows!
Rx: 70/53, T2B, 95/65, 2FTO (2 foot take off)
Sc: 53/35, Sit-Ups, 75/55, Step Overs
Use the remaining 8 minutes to get HUGE!
-1 Rep Squat Clean
->modified: any clean as able
-5 Devil Press
-10 Challenging Pulls
-1 min rest
-5 Devil Press
-10 Challenging Push-Ups
-1 min rest
-5 Devil Press
-10 Challenging Box Jumps
-1 min rest
Ideal Flow, INCLUDING rest/transition time:
-Devil Press: 1 min
-Pull/Push/Jump: 1 min
-Jump Rope: 1 min
-Work to rest: 3:1 (flow intention is EMOM)
50/35, Bar Muscle Ups, 4" Deficit HSPU (1x45), 30/24" Box Jumps, 50 Double Unders
45/30, Chest to Bar Pull-Ups, Netural HSPU, 30/24 Box, 40 Double Unders
40/25, Pull-Ups, Abmat on (2) 10lb plates, 24/20 Box, 30 Double Unders or 80 Single Unders
35/20, Banded Pull-Ups, Abmat (3) 10lb plates, 20/12 Box, 20 Double Unders or 60 Single Unders
Modify as needed
Adhere to the intended flow. Spend one minute at each element, and transition at the minute, regardless of reps, and then take the minute off to recover.
There won't be a score for this, but you can pick ANY METHOD of movement. This will allow you to mix and match the standards within the levels.
This is a GREAT OPTION for people who have Muscle Ups but not capacity, or have Double Unders but are inconsistent.
Shoulder to overhead day!
Split Jerk 1RM
From the rig
9) 21:00-1x NO PRs BEFORE HERE!
10) 24:00-1x MASSIVE!!!
Do all of the reps in the beginning as singles; no rushed touch and go reps. Deep breath, jerk, hold the catch, front foot, back foot, reset… Each time!!!!
That way, when it actually gets heavy, hopefully the movements are ingrained.
-10 Thrusters 95/65
-10 Lateral Burpee Bar Hops
If ya got it, do it.
75/55, burpee step overs
Scale as needed
I’m sorry. But the Open is coming and this couplet has been there many times….. always in a rep scheme that takes the masses much longer than 10 minutes!!! Dig deep and make this hurt.
Back Squat 3 Rep Heavy w/ Pause
18:00-3 Rep Heavy & ALL THREE W/ PAUSE!
3 reps in each set have to have a 2 second pause once you've completely bottomed out!
1) Back Squats (from the floor)
2) Burpee Facing Box Jumps
3) Row for Cals
4) Handstand Push-Ups
4 Stations. Perform as many reps as possible in 30 seconds.
THIS WORKOUT IS SCORED! Keep track of your reps. Your score is your total reps for all of the stations.
165/115, 24/20, Strict HSPU
145/105, 24/20, Kipping HSPU
125/95, 24/20 BF Step Ups or Jumps, abmat on (2) 10’s kipping HSPU
105/75, 20/18 BF Step Ups, Pike push ups or seated DB press
75/55, 18/12 Step Ups, Pike push ups or seated DB press
Note: this is a repeat session from 9/10, as listed in Part 1. However the standards for Part 2 have changed across the top levels. This is NOT the same workout.
For the Back Squats:
At the beginning of the allotted work time, Clean the bar, pop it to your back, and start doing Back Squats. If that takes you 15 seconds, then you've only got 15 seconds to Squat. So... Pick a weight you will be able to confidently Power Clean and pop right to your back.
At the 30 second mark, stop squatting and pop it OVER YOUR HEAD FORWARD! Do not drop the weight backwards. (it is dangerous to you, dangerous to your surroundings, and it is never allowed in competition)
A HUGE PIECE OF ATHLETIC DEVELOPMENT IS THE ABILITY TO MAINTAIN A RIGID MIDLINE!
The same reason you wobble and lose a heavy Snatch is the same reason your back rounds and you get crushed when you catch a heavy Clean and is the same reason your back arches as you reach failure on Handstand Push-Ups….. Your core is failing!
-10 sets, 1 sets every 2 minutes
-alternate between traditional abs and something upside down
-work for 30-60 seconds, take remaining time until next 2 minute block to recover
Build in difficulty and/or time of effort.
Note: A goal for any high level fitness competitor is to be able to hold a static handstand for at least 60 seconds.
-Odd min: 1 Round DT w/ LIGHT DBs
-Even min: Gymnastics of Choice
With so much gymnastics already programmed this week, but not knowing who has done what, today will be open-ended for y’all to decide what to work on, based on what you need and what you’ve done!
Pick DB weight that you can do DT either unbroken, or with 1-2 quick rests. Unbroken takes 40ish seconds, so if you break, you’ll need to it be fast so you can finish the round in the minute. ALSO, IT SHOULD NOT BE SO HEAVY THAT IT COMPROMISES YOUR GYMNASTIC CAPACITY!!!! It shouldn’t take you 50 seconds to recover from your round of DT….
You will do 8 rounds of DB DT… Keep that in mind. The focus should be the gymnastics….
You can work different skills, such as rope climbs and pistols, or do the same thing every time. That is up to you!
Saturday Partner Workout!
EMOM 30; 6 Rounds
1) Clean and Jerks
2) Burpee Bar Hops
3) KB Swings
5) recover and add weight
Round 1: 30%
Round 2: 40%
Round 3: 50%
Round 4: 60%
Round 5: 70%
Round 6: 80%
Entire workout is tag-team, split reps however you choose, within the allotted time.