Friday January 20, 2017

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(Steve is a 5:30am silent but deadly athlete.  He doesn’t say much, but his workouts simply do all the talking for him.  Here he is crushing his 400m repeats on the rower early this week.  A force to be reckoned with!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength/Prep:

Snatch Balance

1-1-1-1-1-1-1

**Your bar can start from the rig so you can get it onto the rack position easily.  The goal is to catch the bar in a full depth squat at the EXACT moment your arms lock out.  This movement builds your speed to get underneath a bar and your balance.

**Start with an empty bar and add weight each rep.  See how heavy you get with proper technique.

 

Level 2 WOD:

100 Double Under buy in
then, immediately into….
AMRAP in 8 minutes:
8 Overhead Squats (135,95)
6 Evil Wheels
then, immediately…
100 Double Under Cash Out

 

Level 1 WOD:

50 Double Under buy in
then, immediately into….
AMRAP in 8 minutes:
8 Overhead Squats (75,55)
6 Evil Wheels
then, immediately…
50 Double Under Cash Out

Level 2 MODS:

MOD 1: OHS (115,75)

MOD 2: OHS (95,65)

 

Level 1 MODS:

MOD 1: 50 DU attempts, OHS (45,35)

MODS 2: 150 Singles, OHS (PVC)