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WOD
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Complete 3 rounds for time of:
21 Kettlebell Swings, 55#/35#
15 Box Jumps, 24″/20″
9 Push Jerks, 155#/105#
Rest 1:00 between rounds.
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Skill
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Complete 3 rounds NOT for time of:
10 Plate Turn overs
10 Heel taps onto plates
10 Banded BMU compressions
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There is no time for fun at this gym.
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Get Down With The Lingo!
As coaches we field a lot of questions lately movement variations during the workouts. Below are a couple of the common questions or corrections we make. If a few have questions, maybe more do but haven’t asked, so hopefully this will help!
Can we kip the pull-up?
If “pull-up” is written on the board, then yes, kipping is acceptable. That doesn’t mean everyone will. Depending on their personal goals, their capacity, where they’re at in their learning progression for the pull-up, etc., you may see some doing strict, non-kipping pull-ups. However, if the board simply says “pull-ups“, the kip is good to go. If the board says “strict pull-ups“, that means no kip. If this is the case, the coaches will go out of their way to make sure this is well explained during the briefing and will provide suitable scaling options that meet the goal of the workout.
Is it a “clean” or a “hang clean”?
A clean means the bar touches the ground before each rep. A hang clean means the bar is picked up before the set starts, then lowered to just above the knee. For each rep, the bar does not go below the knee unless you’re breaking up the set. The board will specify if it is a “hang” clean. The coach also demos and talks about every movement before every WOD. If the coach says it’s hang clean and demos it that way, that’s the movement. If the coach demonstrates and clean where the bar touches the floor before each rep, that’s the movement. It can be confusing in the beginning but after a few workouts with each you’ll have it down!
Do we have to squat the clean/snatch?
If the word “power” is written before the snatch or clean, then no, the expectation is a quarter squat receiving position. If it just says “snatch” or “clean” then you’re catching it in a full, below parallel squat. Again, the coaches go out of their way to make sure they talk about the movement for the day and demonstrate it exactly as it should be performed.
These are the common questions we field. We’re happy to do it, but our feeling is that if we can clear up some confusion beforehand, you have a better experience. If you’re not sure, listen to the small details of the briefing and watch the coach demo the movements. Still not sure? Ask us, that’s why we’re there! And if this seems like a lot right now, don’t worry. A few months of hitting WODs on a regular basis and you’ll be down with the lingo!!
