Thu / 3 Sep 2015
WOD
A) w/u #3 + OHS mobility
B)5-10min to build to weight, mobility between sets
Snatch
❏ L1 10×1 Heaving Snatch Balance+1 OHS
❏ L2 10×2 Pressing Snatch Balance
➔ Both Stay light build weight slowly trainer approved weight.
C) Conditioning
compare to 6/1, RECORD TIMES
for time 20min time cap
● 200m Run
● 150 Sit Ups
● 100m Farmer Carry
● 50 Ring Pull Ups or Pull Up choice variant
MobCon
Mobility
● 10min to achilles
● 5min to underarm/lats
Core/MuscleChainRecruitment
● Practice No leg rope climbs/holds Lsit on rope
Conditioning
● 10min Speedworkathlete choice
➔ line drills/suicides
➔ 5×50 sprints
➔ 3×400 sprints
● 10min AMRAP
➔ 10 WallBalls
➔ 5 HSPU
Team CFSD
A) Clean From Blocks
5 x 1 @ 80% + 10#
B) 2 Push Jerk + 2 OHS
5 x 1 @ 50% of C&J +10#
C) Back Squat
1 x 3 @ 80%
2 x 5 @ 40# Less
D) EMOM 16 Min
1) 5 HSPU +7 Burpee
2) 15 Pull Ups
3) 10 Shoulder to OH 115/75
4) 45 Double unders