Thursday 5.18.17 WOD

Jacy & Chris - Wayne


Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
Foam IT Bands x 10 passes each


Dynamic Warm Up
Run 400m
–Then, Coach led–
Grab an Empty BB:
5 Muscle Snatches
10 Reverse Lunges in Place
5 Hang Power Snatch
10 Air Squats
5 Power Snatch
10 Sit-ups
10 Supermans


For Time:
Run 800m
21 T2B
21 Hang Power Snatch (95,65,75,55)
–Rest 3:00–
Run 600m
15 T2B
15 Hang Power Snatch
–Rest 3:00–
Run 400m
9 T2B
9 Hang Power Snatch
L2: (65,35) (Knee Lifts)
L1: (55,25) (Knee Lifts)

Scaling Options
– Running: Sub the same distance on the rower or sub 2:00 of Double Unders or Double Under Attempts per set.
– Snatches: Perform Russian KBS @55/35
Training Intent
Look to find your pace today and split movements however you feel best fits your needs. Focus on your running form/pace today and try to have every round feel exactly the same in terms of breathing/pacing. Snatches are intended to be light and should be completed in 2 sets.

$ Out

3 Rounds
1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s.
1b) Bent-over rear lateral raises x 10-15. Rest 30s.
1c) L-Sit x 10-20s. Rest 30s.