Thursday February 16, 2017

screen-shot-2017-02-15-at-2-51-45-pm

(Great shot of a great class getting their pre WOD stretch going.  It’s easy to do this, but do you take any extra time to stretch or roll out post WOD?  Your body will thank you for the flexibility. Challenge: Take 10 minutes each day to stretch before bedtime. See if you sleep any better.)

Strength Session:

**3 part Snatch

Part 1: High Hang Squat Snatch

1-1-1-1-1

**Start with empty bar or PVC and add weight after rep #3 (or not at all if technique needs some work)

**Focus on a big shoulder shrug and getting under the bar quickly to catch in the proper position.

 

Part 2: Low Hang Squat Snatch

1-1-1-1-1

**Start with the weight you ended Part 1 with and add weight again after rep #3 (or not depending on technique)

**Focus on adding in the powerful hip extension along with the shoulder shrug and quickness under the bar

 

Part 3: Full Squat Snatch

1-1-1-1-1

**Start with the weight you ended Part 2 with and add weight EACH rep to try and get a new 1RM today.

 

Level 2 WOD:

AMRAP in 18 minutes:

15 Toes to Bar

12 Deadlift (185,125)

9 Pushups

6 Cleans (185,125)

 

Level 1 WOD:

AMRAP in 18 minutes:

15 V-ups

12 Deadlift (115,75)

9 Pushups

6 Cleans (115,75)

 

BOOTCAMP:

**With an 18 minute running clock, complete

1 Mile Run Buy in….

then, in whatever time remains in the 18 minutes, complete:

AMRAP

15 Evil Wheels

12 Jumping Lunges (L+R=2)

9 Pushups

Level 2 MODS:

MOD 1: (135,95)

 

Level 1 MODS:

MOD 1: (95,65), Knee Push-ups

 

BOOTCAMP MODS:

MOD 1: Regular lunges, knee push-ups