Jan 9, 2017

 

a) WARM UP:

2 min Slow Row, bike or ski erg

3 Rounds:

  • 5 Push ups
  • 7 Sit ups
  • 9 banded Good Mornings

Finish with:

  • 10 Slow Pausing Air Squats, into…
  • :20 second couch stretch each side

 

b) STRENGTH:

For 5:00 mins, complete 2-3 Sets of the below complex with a light load to warm up the snatch.  

  • (Snatch Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch)

Build to 65% of your 1RM Squat Snatch.

Minutes 6:00 – 15:00: squat snatch as per the following reps:

  • On the 6:00 – 2 Reps @ 65% of 1RM
  • On the 7:00 – 2 Reps @ 70% of 1RM
  • On the 8.00 – 1 Rep @ 75% of 1RM
  • On the 9:00 – 2 Reps @ 70% of 1RM
  • On the 10:00 – 2 Reps @ 75% of 1RM
  • On the 11:00 – 1 Rep @ 80% of 1RM
  • On the 12:00 – Rest
  • On the 13:00 – 1 Rep @ 83% of 1RM
  • On the 14:00 – 1 Rep @ 87% of 1RM
  • On the 15:00 – 1 Rep @ 90% of 1RM

 

c) WOD:

Ascending Ladder for 9:00:

  • 3 Power Snatches (75/55)**
  • 3 Wall balls (20/14# → 10/9’)
  • 6 Power Snatches
  • 6 Wall balls
  • 9 Power Snatches
  • 9 Wall balls

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.

** Do not drop the bar from above your head.  Lower to waist and then drop.

 

d) ACCESSORY WORK:

Alternating EMOM x 12 (6 Rounds):

  • Odd Minutes – :20 secs of Double-Unders
  • Even Minutes – :20 secs for T2B

 

e) POST-WOD RECOVERY / MOBILITY:

  • Roll quads, adductors plus couch stretch
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