July 11, 2016

 

a) WARM UP:

Row for 2 mins

Between post 1 and post 2:

  • Inch worm half way there
  • Duck walk the rest of the way (focus on heels down)
  • 5 pushups
  • 10 beat swings
  • 15 air squats
  • 1 min wall stretch

Then complete Scap Activation – do not skip

  • Coach lead Burgener warmup for snatch
b) STRENGTH/SKILL:

Snatch complex:

E2.5MOM for 10 mins:

  • 3 position Power snatch (hi hang, hang, floor) @ 60, 65, 70, 75%

**Reminder if your technique breaks down, forget the percentages.

c) IWT WOD DAY!!! (25 min time cap)

3 Rounds:

  • 15 Russian KB Swings (70/55)
  • 50 DU (work for no more than 60 sec)
  • 2 min max burpees

Rest 2 min

Add 3 min rest between sets (5 min total)

  • 30 HSPU for time

Score is time for HSPUs + no. of  burpees.

d) ACCESSORY WORK:

3x:

  • 10 strict T2B (or as high as possible with good control)
  • 20 heel lifts
  • 45 sec side plank per side

 

e) RECOMMENDED MOBILITY:

  • roll out lats, pecs and T Spine – spend 5-10 mins
Posted in WOD