Sept 8, 2016

September 9, 2016
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a) WARM UP:

  • 400m run with med ball (20/14)
  • 10 leg swings – front/back & side/side
  • 5 squats with :20s hold at bottom of 5th one
  • 10 beat swings
  • 5 ring rows
  • 10 arm circles each way
  • 5 dowel snatch balance
  • 10 dowel OHS
  • 5 empty bar snatch balance
  • 10 empty bar OHS

 
b) STRENGTH/SKILL:

Snatch Complex – Building every 1:30 for 9 min (6 sets):

From the rack:

  • 3 Snatch Balance + 1 OHS (add 10/5# to last week’s weight)
c) WOD:

2 Rounds For Time:

  • 20 Thrusters (95/65)
  • 20 Pull ups – no butterfly!
  • 20 Wall Balls (20/14#–>11’/10′)
  • 20 Calorie Row
d) ACCESSORY WORK:

  • Muscle up work – false grip holds, false grip pull ups, baby swings with tight position/feet together, transition work on low rings, non-false grip work with more hips

 
e) RECOMMENDED MOBILITY:

  • lats – on rig, banded distraction stretch, roll
  • pecs – door stretch and roll
WOD