WOD Monday, October 19, 2015

REMINDERS:

Barbell for Boobs- 10/31

WARM-UP

10 Wall Balls

5 Box Jumps

10 Snatch

Leg Swings

STRENGTH

Max Lateral Box Jumpovers in 90 sec (no need to stand up on box)

-then-

EMOM x 10

15 Wall Balls

WOD

4RFT

25 Snatch (75/55)

25 Box Jumps

BARBELL CLUB WORK

1. 3 position snatch: 1st rep from floor, 2nd rep from 2″BELOW the knees, 3rd rep from hang.  the 2″ below the knee will be different.  the idea here is to learn to get the knees out of the way and not to being your acceleration too soon.  (65%x1+1+1, 75%x1+1+1, 80%x1+1+1)3   that is 3 waves….work on getting knees out of way on that 2nd rep.

2. snatch speed pulls: (chest upright) 80×3, 85%x3, 90%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

3. snatch push press: 5×5  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.