WOD Sat 1-12-13
January 11, 2013
WOD Tue 1-15-12 “Christine”
January 14, 2013

WOD Mon 1-14-13

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Some quick fixes for the snatch today

 

Warmup:
200M Run
250M Row
then 2 x through the following circuit
10 PVC Pass throughs
PVC Burgner Warmup
With an unloaded barbell:
3 x power snatch to OHS  (Pause at the catch position and ride down to the bottom of the squat)
3 x full squat snatch
 
Skill/Strength: Snatch
In 20 minutes work to a heavy double – touch and go
– 5 to 8 total sets – manage your time to get the most out of this session
 
WOD:
3 rounds for time:
15 Ground to overhead – 95/65 (Int: 75/55, Beg: 55/35)
200M Run
 
Cool down: minimum 150 jump rope singles and roll out middle/lower back.  Couch stretch and LAX ball on shoulders and hips