WOD Mon 10-1-12
Sat 9-29-12 – De-load Week – Day 6
September 28, 2012WOD Tue 10-2-12
October 1, 2012WOD Mon 10-1-12
Andy “Thrilling” us with his squat clean!
Warmup: Jog 2 laps, then 1 lap alternating mobility drills – toe touches, unweighted death march, reverse lunges, spiderman stretch Banded shoulder and hips stretching – 5 minutes 3 rounds through Burgner warmup – final round with your bar for the WOD Strength/Skill: Snatch 15 minutes to work up to a 1 rep max snatch, number of attempts should be 7-9 WOD: 3 rounds for time 8 Hang Squat Snatch 95/65 (Int – 75/55, Beg 45/25 – power snatch to OHS) 24 Chest to bar pullups (Int – band assisted strict pullups, Beg – Ring rows with 2 count hold at the top) 32 Single arm DB Overhead walking lunges 45/25 – total 16R/16L (Int – 30/15, Beg – 20/10) Cool down: Minimum 2 laps walk down, stretch lower back, hamstrings, shoulders Spend 5 minutes on your shoulders with the foam roller or LAX ball