3 Rounds:
12 Thrusters
12 Toes-To-Bar

30 Seconds Rest Between Rounds

Level 1 Skill: Snatch

Practice The Good Things

If you were a baseball player, you wouldn’t practice how to strike out, would you? Of course not. Well in the same way you don’t want to practice messing up in baseball, you don’t want to practice messing up your deadlift. If you do your deadlifts (or any lift, for that matter) with bad form, and you know it’s bad, you’re going in the wrong direction. So if you’re straining and fighting and you feel your back rounding over on that 5th rep, just stop. It doesn’t do you any good to practice the movement with bad form – we’re looking for practice with good form. Your progress will be better served by skipping the yucky reps. Remember this if a coach tells you to drop the bar – you’ll thank us later.

Clean
1-1-1-1

10 Minute AMRAP:
3 Burpees
6 Squat Box Jumps (24/20)
9 KB Swings (24/16)

Level 1 Skill: Push Press/Push Jerk

Both. Not either.

The times we’ve done squat box jumps, we’ve noticed it’s an easy movement to accidentally cheat on. Just like any movement with a squat, you have to get all the way down below parallel. And just like a box jump, you have to stand all the way up on that box. For whatever reason, doing both of these quickly often goes awry. One of the standards gets met, but the other one goes wanting. So if it’s tough to do both quickly, do them both separately (Squat then box jump). Once you get it down, then put them together and add speed.

Rest 1 Minute between movements

21-15-9
Wallballs
Pullups

Finish each round of pullups with a 200M run

Level 1 Skill: Clean

Sprint.

WOD’s with running and rowing can be tough. Sometimes, the difference between a 40-second 200 and a 41-second 200 ends up being darn fatiguing, and ultimately costing you more than that one second in the end. In this one, however, you don’t have much choice. In a sprint WOD like this, there just aren’t that many opportunities to chip off those valuable seconds, so you’d darn well better be haulin’. Besides, you end with a run. so there’s nothing left to save it for. Pour it out.

2 Minutes Rest

3 Rounds:
15 Shoulder-To-Overhead
15 Pushups

2 Minutes Rest

3 Rounds:
10 Power Snatches
10 Bastards

Level 1 Skill: Front Squat

Recovery In Short Order

Sometimes it feels like the clock speeds up during the rest interval in WODs like this. Two minutes may look like a long time, but it sure doesn’t feel that way when you get there. Since it goes by so quickly, you’d better get the most out of it. This means, stay on your feet, stand tall, and take deep breaths. The idea is to get as much recovery as possible, not do what feels the easiest. Collapsing on the ground may feel better at the time, but it’s not gonna make you feel better when the two minutes are up.

Alternating Tabata:
KB Lunges
KB Swings
KB SDHP

Level 1 Skill: Overhead Squat

Stronger As We Go

Movements like the snatch can be tricky – there’s almost always something that you can fix, and as soon as that gets fixed, you find something else that needs fixed. With so much movement and so much to work on, it can take a lot of practice and a lot of reps to make headway. That’s the advantage of doing OTM style lifting here – get a few reps, rest, reflect, make an improvement for the next time. Hopefully, all of the little lessons from round to round will have us feeling better at the end than when we started.

Level 1 Skill: Deadlift

Mom Was Right

“Eat your vegetables, they’re good for you”
Yup. Try and overdoes on fresh veggies one day and see what happens. You’ll probably feel great.

“If you keep making that face it’ll stick that way”
Okay, maybe not exactly. But if you keep standing with your feet turned out, they’ll stick that way when you squat. If you roll your shoulders forward at your desk, you wont be able to externally rotate when you press.

“It’s no use crying over spilled milk”
It’s not that healthy for you anyway.

“I’ll give you until the count of three – 3,2,1…”
Go.

4 Rounds:
10 Plate-Jump Burpees
15 Pullups
20 Plate-to-Overhead
30 Seconds Rest

Level 1 Skill: Snatch

Speed, Speed, Speed

The idea for this workout, like any interval workout, is SPEED. We want to be at a sprint-pace for as much as possible, and doing anything other than a sprint-pace for as little as possible.  Transition times are killers – particularly something like getting in and out of bands on pullups. So for this WOD – no bands. Pullups or jumping pullups will allow us to move more seamlessly between movements and keep the intensity peaked.