Wednesday 10.28.15 WOD NOTES

Read WOD NOTES for timing of WOD 1 and 2

Explosive Strength

Mobility: 5min

Lifestyle Challenge – Day 28

Strength: 12min

3 Position Snatch (Build to a heavy)
**Ground, below knee, high hang
Why?
The 3 position snatch can be completed from various positions, floor to hang and hang to floor. Today we will start at the floor, complete a full squat snatch, and move our way up the body, completing a full squat snatch each time. This will force the athlete into a fatigued state while giving them less space to elevate the bar, requiring greater power/force. The fatigued state and limited space to create barbell speed will show faults  quickly as the Athlete pull under the bar quicker and quicker.
How?

WOD 1 & 2 NOTES

On a running clock Athletes will complete WOD 1. At the 10min mark Athletes will begin WOD 2. If the athlete has not completed WOD 1 at the 10min mark they will stop and begin WOD 2.

WOD 1

Hanging “Isabel”
30 Hang Snatches @ 1/2 Body Weight
**If not body weight, scale to a moderate weight.
NOTES:
A full squat is not required. If not 1/2 Body weight athlete needs to choose a challenge weight they can complete 5-7 reps unbroken.

WOD 2

“Milk Duds”
21-15-9
KB Swings (70,55)
HSPU
Pull Ups
NOTES:
This WOD is meant to be fast! All movements are designed to be heavy or difficult, but unbroken.

$ Out

21-15-9
Row for Cals
Burpee over Rower
By | 2016-10-20T15:15:15-04:00 October 27th, 2015|WOD Notes|Comments Off on Wednesday 10.28.15 WOD NOTES