12/8/14 WOD

12/8/14 WOD

Monday 12/8/14

Warm-Up

Row/Run 400M

Anchor T-Spine Mob (Very important for the snatch and your shoulders)

10-Wall Balls, light weight

Burgener Warm Up-Snatch (As a Group)

 

WOD

A. Every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8
B. EMOM 6 mins– FS @20X0; 2-3 60% of 1rm speed focus
C. EMOM 6 mins– 3 pull ups + 3 CTB + 1 bar MU
+
3 sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec

Notes:
– take your time warming up to 75% of 1rm snatch
– speed focus on the FS work
– focus on breathing while doing all movements

 

1 comment (Add your own)

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Wed, December 27, 2017 @ 10:21 AM

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