Monday 7/29/2013 WOD
Warm up
Shoulder mobility with bands
Dynamic stretches
3 sets of
10 box jumps 20 inch or lower (step down)
5 strict pull ups (10 ring rows)
Burgener Warm up
Skill/ Strength
LV 2
Snatch grip High Pulls from the hang position
6 min Rotation w Partner
3 reps each.
stay light to work on speed through the middle
Then
Hang power snatches
2-2-2-2-2
stay light work on the turnover
LV 1
Snatch grip High pulls
6 min Rotation with partner
3 reps each
stay light work on building your speed through the middle
Then
Hang Power Snatches
2-2-2-2-2
stay light move through work with speed and efficiency
Training
LV 2
for time
30 Burpees
30 power snatches (115/80lbs)
30 Burpees
LV 1
30 Burpees
30 SDHP (75/55lbs)
30 burpees
scaling options
scale # of reps
scale load on snatches
scale load on SDHP
2013 07 28
9:25 @95lbs
8:42 @ 85lb, 30 burps before and after were no joke!!!
9:47 @ 95lbs
About an hour after the wod I was waiting for the bus and sweating…with an elevated heart rate. Not kidding.
Nice work guys, this looked awesome! I’ll officially be allowed to come back to class on Wednesday morning. Can’t wait to see you guys while NOT wearing rec specs!
I say keep the specs, there badass