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« 090913 WOD | Main | 090915 WOD »

090914 WOD

090914 WOD

Quote: No amount of wishing will make it so.

WARM UP:

  • Run: 400

Then

  • Double Kettlebell Complex – Light to moderate weight
    • Swing
    • Clean
    • Front Squat
    • Press
  • 3 Reps Each/5 Rounds – Rest as needed between round

Then

  • O-Lifting Skill Transfer
    • Dip/Drive
    • Elbow
    • Muscle Snatch
    • Drop
  • 3 Reps x 3 Rounds
  • Power Snatch
    • High Hang
    • Above Knee
    • Below Knee
  • 5 Rounds

EQUIPMENT REQUIREMENTS:

  • Barbell #135/#100

SKILLS:

  • Power Snatch

WOD: Isabel – Power Snatch Version

  • Power Snatch: 30 for time

LIFTING/SKILLS DEVELOPMENT:

  • Front Squat: 3, 3, 3, 3, 3 - HEAVY

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

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