Sept 20, 2017

 

a) WARM UP:

3 rounds:

  • Side shuffle to the end of the gym and back
  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • Run to the end of the gym and back

Then grab a bar, warm up the snatch.

b) SKILL:

Power Snatch

Warming Sets…@ E1.5MOM

  • Set #1 @ 0:00 – 3 Reps @ 50% of 1RM
  • Set #2 @ 1:30 – 3 Reps @ 55%
  • Set #3 @ 3:00 – 2 Reps @ 60%
  • Set #4 @ 4:30 – 2 Reps @ 65%

Followed by: “On the Minute x 5”

  • Set #5 @ 6:00 – 2 Reps @ 70% of 1RM
  • Set #6 @ 7:00 – 2 Reps @ 70%
  • Set #7 @ 8:00 – 2 Reps @ 70%
  • Set #8 @ 9:00 – 2 Reps @ 70%
  • Set #9 @ 10:00 – 2 Reps @ 70%
c) WOD:

Take 5-10 mins to work on T2B / Knee Raises / Beat Swing drills and technique work.

8 min AMRAP:

  • 10 Toes to Bar (scale: 20 hanging knee raises)
  • 10 Burpees to 6” target above reach
d1) STRENGTH ACCESSORY:

  • 3 Sets of 16 – Weighted AbMat Sit-Ups: Anchor your feet, and you choose the weight.
  • 3 sets of 2 lengths of gym heavy 2 handed farmer carries

d2) GYMNASTICS ACCESSORY:

A. False grip work:

Every 15 seconds, for 60 seconds (4 sets) of: False Grip Static Hang x 5 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:

B.

Every minute on the minute, for 4 minutes (2 sets) of:

  • Interval 1 – Ring Swings x 10 reps *Keep arms behind the ears and legs straight throughout.
  • Interval 2 – Ring Scap Pull-Ups x 20 reps

Followed by. . .

Every minute on the minute, for 6 minutes (3 sets) of:

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD