Friday 6/7/2013 WOD
Warm up
LAX ball scapula 2 mins on each side
Shoulder traction with bands
hip and ankle mobility
coaches choice
barbell prep work
burgener warm up
snatch balance
Skill/ Sport
Hang Squat Snatches
take 4 warm up sets of 2 reps to build to 70% of your 1RM
2 Hang Squat Snatches on the minute for 7 mins
use 70% of 1 RM
if you do not know your 1 RM your coach will help you choose a weight during your warm up sets.
Training
4 rounds for time
1 Squat Snatch into 3 Over Head Squats (80% of 1RM)
14 Ring Dips
400 meter Row
scaling options
if you have difficulty with the snatch or OH squat scale with the following
scale HSS with 8 Thrusters 95/65 lbs
If you cannot do Ring Dips scale with the following
scale Ring dips with Push ups on plates
2013 06 06
Really liked the mobility portion of the warm up today. Definitely needed that after 30 clean and jerks the other day, and it felt like a good warm up before the snatches.
wod: 60lb snatch/ohs – scaled ring dips with pushups — 12:37
I’m glad it helped. By Friday usually lots of mobility is needed lol. Great job Noelle! The ring dips will come. Your strength is coming along, your almost there 😉