WOD Monday, August 24, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

 WARM-UP

5 Hang Power Snatch

5 Down & Finish

5 D&F High Elbow

20 DUs

PVC Circle

STRENGTH

EMOM x 8min

2 Hang Power Snatch

WOD

3min AMRAP (135/95)

3 Snatch

20 DUs

Rest 3min

4min AMRAP (115/80)

4 Snatch

20 DUs

Rest 4min

5min AMRAP

5 Snatch (95/65)

20 DUs

BARBELL CLUB WORK

1. BARSKI SNATCH:  (all snatches are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets.

2. snatch pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed.

3. snatch balance no dip: work up to a heavy single.  this will  not be very much weight.  get to the heavy single in 3 sets after a warm up.  then…..snatch balance with a dip: get to a heavier single than first exercise in 3 sets.

4.  50 total evil wheels!!  if you do not have an evil wheel put a 5 lb plate on any bar.  put knees on ab mat…roll bar out to a complete position and touch nose or forehead on floor….pause 2 sec…..return to kneeling position.   (this is really evil)