WOD
Thursday 09.17.2020
POSTED ON September 16, 2020
Thursday | 09.17.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
100m easy jog
5 dynamic squat stretch
5 broad jumps
5 behind the neck push press (empty bar)
**Strength Prep**
3 rounds
3 muscle snatch (empty bar)
3 power snatch (empty bar)
3 Overhead Squats (empty bar
3 Snatch (squat – empty bar)
-into –
Warm Up to starting Snatch weight
– Begin 10 minute clock
Strength: Min 15-30
10:00 to work up to a Heavy 3 (singles)
– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
– Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.
– Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.
**Workout Prep (After Strength)**
2 Sets
20 Double Unders
5 Kips + 3 T2B
Workout: Min 30-50
* Target time: 9-11 minutes
* Time cap: 15 minutes
3 Rounds
100 Double Unders
30 Toes to Bar
* The Scaling aim is for athletes to maintain a consistent time each round and not reaching failure.
* Scaling option
3 Rounds
100 Single Unders (OR 50 Double Unders)
25 Stick Sit Ups (OR 15 Toes to bar)
Accessory: Min 50-60
3 Rounds
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold
