WOD
Thursday 12.10.2020
POSTED ON December 9, 2020
0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
Coach B Coaching Burgner Warm Up Snatch
Coach B Coaching Skill Transfer Exercises Snatch
Give Athletes 3-4 sets to warm up to opening weight
Strength: Shoulder Press 6×5
15ft DB Front Rack Lunge (moderate weight)
15ft DB Front Rack Lunge (moderate weight)
* Target time: 10-12 minutes
200ft Front Rack Dumbbell Lunge (50s/35s)
200ft Front Rack Dumbbell Lunge (50s/35s)
* The Scaling aim is for athletes to move comfortably without weight or movement being the limiting factor.
200ft Front Rack Dumbbell Lunge (35s/25s)
200ft Front Rack Dumbbell Lunge (35s/25s)
125ft Front Rack Dumbbell Lunge (35s/25s)
125ft Front Rack Dumbbell Lunge (35s/25s)
50 Step Back Lunges (OR Alternating Step Ups (24/20))
50 Step Back Lunges (OR Alternating Step Ups (24/20))
10 Banded Strict Chin ups (reps should be smooth and controlled)