11/7/14 WOD

11/7/14 WOD

Friday 11/7/14

Warm-Up

Pass Throughs, Pull Ups, Push Ups and Goblet Squats (No Specific Amount of Reps)

Quickly move into OHS Work…

OHS @ 42X1; build to a moderate triple in 5 sets-(15 Min Time Cap)

Immediately get started on getting set up for Back Squats.

 

WOD

BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

EMOM – 8 min

8 CTB chin ups

EMOM – 12 min

odd – 6 tough KB snatch R
even – 6 tough KB snatch L

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– pause at bottom for OHS – Focus on Form not Load
– work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
– choose aggressive load for Snatch but solid form, breathe throughout

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