WOD: Thursday, 10 December 2015
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
500m Row, choose between max effort or technique training.
Max effort athletes go first, so they have some recovery time before the Strength/Skill part.
Seal Roll – Bridge – V-Up Complex (10 reps)
Shoulder + Wrist mobility
5 rounds keeping the same weight on the bar during the round
3 Push Press
3 Push Jerk
Snatch Circuit (4 Rounds Long+4 Rounds Short)
8 Snatch R
8 Snatch L
16 Alternating Dead Snatch
4 Snatch R
4 Snatch L
8 Alternating Dead Snatch
2 Long & 2 Short Circuits
2 Long & 2 Short Circuits of Cleans instead of Snatches
WOD: Weight: use a medium KB…thats whatever YOU feel is medium weight for your current performance level. This will be a total of 192 Snatches! Example: I can just barely Snatch a 24kg KB (obviously that is HEAVY for me), so I would use a 16kg for this Circuit.
Jeff Martone projects a time for 4 Long Circuits of 5:20 and a time for the 4 Short Circuits of 3:00. You should be able to move the KB fairly easy…efficiency of movement and not stopping is what gives you a good time…not pulling harder on the KB.
Perform the 4 Long Circuits first, then immediately continue with the 4 Short Circuits.
A Dead Snatch is a Snatch that starts/ends with the KB on the ground, a regular Snatch goes from lockout into the Swing and back up.
0600 – WOD
1200 – BBC
1800 – WOD
1930 – On Ramp
Don’t forget to sign up for your classes!