Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press
Skill: Burgener then,10 mins at 50 – 60%
WOD:
Buy in: 400m
50 kb’s (50/35)
100 d/u’s
150 air squat
50 hollow rock
10 kb clean/press 50/35(per arm)
Buy out: 400m
Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour.
Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press.
Skill: Snatch, focus on hitting full extension (finishing). If you are losing the bar out front check your set up and also the wrist turnover at the top. Technique technique technique!
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wod in 11:51
ReplyDeletegood wod, lots of fun ... the press w/ the #50 kb was not easy. not easy at all.
24:something!
ReplyDeleteMan! Always eat breakie before a killer WOD...also, my left side was too week to maintain the 50lbs press...
Good times!
I did the WOD solo today before noon class.
ReplyDelete15:13... I went really light on the clean/press to baby my shoulder
the transition between D/U and squats felt tough
Overall good balance between upper and lower body, excellent chipper workout.