Oct. 16, 2017

 

a) WARM UP:

5 Rounds:

  • :30 Slow Bike or Row
  • 2 burpees
  • 4 squats
  • 6 dowel pass thrus

Followed by…Snatch Barbell Warm up (empty barbell, all done with a snatch grip)

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Behind the Neck Presses
  • 5 Overhead Squats
  • 5 Full Snatches from shins
b) SKILL/STRENGTH:

Today you will be working to a heavy 1 rep snatch

First 6 sets – E2MOM

  • Set #1 – 3 squat snatches @ 55%
  • Set #2 – 3 @ 60%
  • Set #3 – 3 @ 65%
  • Set #4 – 3 @ 70%
  • Set #5 – 2  @ 75%
  • Set #6 – 1 @ 80%
  • After the 6th set, take an additional 10 minutes and build to a heavy single.

** No more than three misses allowed during these 10 minutes. What’s here today, we take. What’s not.. we do not force.

c) WOD:

Alternating EMOM x 10 (5 Rounds):

  • ODD – 15/12 Calorie Row
  • EVEN – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squat

Round #2 – 3 @ 73%

Round #3 – 3 @ 76%

Round #4 – 3 @ 79%

Round #5 – 3 @ 82%

 

d1) STRENGTH ACCESSORY:

  • CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY:

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

Followed by. . .

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD