TUESDAY (26 JAN 2016)


Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-Hip Stretching
-PVP Pie Arm & Shouler Stretching
Location Outside 3rd Floor WR
Strength / Skill Snatch / OHS
Location 3rd Floor GYM
Beginner Work on Over Head Squat, first with PVC Pipe, then with bar.  Add weight as comfortable and only with proper form.
Proficient Work on Power Snatch.  If can easily do more than 135/95, then work on squat snatch.
Competitor Build to a 1RM Snatch Balance.  Once hit, back off and work on snatch from knee and mid thigh.  Start at 60%, 1 rep each positon, increase by 5-10%, as time allows.
WOD Location 62' Room
Equipment In Room
Beginner
Level 1
12 MIN AMRAP
7 x Pull-ups
14 x Goblet Squat         (25/10 plates)
21 x Push-ups
Proficient
Level 2
12 MIN AMRAP
7 x Pull-ups
14 x Goblet Squat (45/25)
21 x HR Push-ups
Competitor
Level 3
12 MIN AMRAP
21 x C2B Pull-ups
14 x Goblet Squat (75/45)
7 x HS Push-ups

Substitutions / Notes Scale goblet to air squats if needed
Use bands or jumping pullups if needed

 
 

No comments: