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

  • September 2, 2015
  • WODs