Nov 19, 2018

a) WARM UP:
Burgener warmup (1x with Dowel – 1x with bar)
x 5 Each

  • Jump and Shrug
  • Elbows High and Outside
  • Muscle Snatch
  • Overhead Squat
  • Snatch balance 2′ Drop
  • Snatch balance 4′ Drop
  • Snatch Balance

 

b) STRENGTH:

  • Minute 1-2-3 – 2 Hang Snatch at 70%
    Minute 4 Rest
  • Minute 5-6-7 – 2 Hang Snatch at 75%
    Minute 8 Rest
  • Minute 9-10-11 – 1 Hang Snatch at 80%
    Minute 12 Rest
  • Minute 13-14-16 – 1 Hang Snatch at 85%

 

c) WOD PREP:

  • 5 Lunges per leg with empty bar then with 50-60% working weight
  • 20 Double Unders
  • 5-10 Pistols per leg

WOD:

As Many Rounds in 3 Minutes

  • 8 Overhead Lunges
  • 20 Double Unders
  • 8 Pistols

Rest 1:00

Repeat 4 rounds

(performance: 95/65, single leg box step ups

Rx: 115/80, pistols

Rx+: 135/95, weighted pistols (16/12kg))

 

d) Extra:

3 Sets

  • 12 Nordic Curls (use a sandbag to hold your legs down if you don’t have a partner)
  • 10 Barbell Good mornings (increasing weight)
  • 8 KB Stiff Leg Deadlifts per leg

 

Posted in WOD