Sunday 8.6.17 WOD

Warm-up

“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.

Skill Review

2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP

Strength

Power Snatch: 5 x 3, adding weight each set if form permits. Rest 90s.
Training Intent
Power Snatches can be heavy if people are comfortable or be for technque work.

WOD

20 Min EMOM:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Snatches: Front Squats x 10 reps (95, 65)
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.
– Overhead Squat: KB RDLs x 10 reps.
Training Intent
Challenging piece today, but try to sprint through each set leaving yourself 20-30s rest between movements.

$ Out

Accumulate:
– 50-100 Banded Pushdown
– 50-100 Banded Pull-aparts

 

By | 2017-08-04T09:56:50-04:00 August 5th, 2017|WOD|Comments Off on Sunday 8.6.17 WOD