WOD Tue 10-2-12
October 1, 2012
WOD Thu 10-4-12 “Elizabeth”
October 3, 2012

WOD Wed 10-3-12

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The Snatch Balance is a wonderful skill transfer exercise that trains many of the weak points in the full snatch

Warmup Sequence:

Warm up the body with 50 double unders and a 500M row
Then 3 rounds through a modified Burgner Warmup:
  Snatch Grip Push Press
  Overhead Squat
  Sots Press
  Pressing Snatch Balance (Slow)
  Heaving Snatch Balance (Fast but no foot movement)
  Snatch Balance (Jump and land)
Try the final round with more than a PVC
 
WOD:
5 rounds for time:
8 Reps Snatch Balance 115/85 (Int 85/55, Beg – Bar only or PVC)
12 Burpees
30 Air Squats
 
Cool Down:
Minimum 2 laps walk down, stretch quads, abs, roll out and attend to any issues for at least 5 minutes
 
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