Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
WARM UP
Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top
BUY IN
15 min EMOTM - Snatch 1 Rep
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5
SKILL
Snatch High Pull
Start @ ~50% 1RM
work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.
WOD
21-18-15-12-9
SDHP 115/75
Burpees
CASH OUT
3 sets for MAX reps
Strict Pull Ups
*use a band that lets you get 8+ reps with perfect form
rest 1-2 minutes in between sets
MOBILITY
hamstring BB smash
RESULTS
No comments:
Post a Comment