Today you get only the WOD. I KNOW you guys will have questions about the pullup cage/monkey bar runs. I’ll try to get some video up before lunch time. If you have PR videos please send them in. I would love to post 30 of them one day.
15 minutes practice of:
Snatch off blocks (video demo)
Notes: Blocks should be just above the knee (I know they’re higher in the video – I’d like them just above the knee). You can use almost anything for this, but DO NOT go from the hang. If you do not have blocks stack plates to this height. If you are feeling comfortable you may work up to a heavy single. Work on speed under the bar and turnover.
1a) Back Squat: 10×2 @ 65%+20% Band – rest 60 sec.
1b) Bench Press: 10X2 @ 65%+20% Chains – rest 60 sec.
Chose one or the other…
For 20 minutes:
Find a wall/fence/object that is between 6&8′ high. Do as many “Over Burpees” (over the wall, drop down, perform a burpee) as possible. Take time to work on climbing style and get comfortable with transitions.
On the pullup rig at your gym, practice monkey bar runs (or pullup bar runs, if you will). If you have a Rogue rig, or something similar, try to make as many trips as possible around the entire rig climbing hand over hand. Yes, this will be a sideways climb and no, I don’t care of the rig is a differing heights.
Mike “PR” Poppa – Snatch PR @ 225#
Talayna “PR” Fortunato – Snatch PR @ 160#
Demo for “monkey bar” run: