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10.25.17

25
Oct

10.25.17

Barbells for Boobs event this Saturday

Warm up starts at 8:30am.  Athlete briefing at 9am. 

If you like, bring some food to share!  Enjoy the community.  Raffle prizes after wod.

Warm Up
3 rounds of:
10 burpees with no push up
15 goblet squats with slow descend and :02 pause at the bottom
20 superman extensions with pause at the top

Mobility:
upper body band warm up – 10 reps of each exercise

wall squat hold x 1:30 lay flat on the ground with feet on the wall

Snatch warm up:
5 snatch grip RDLs
5 snatch high pulls
5 muscle snatch
5 overhead squats
5 snatch grip push press
5 snatch balance
5 hang power snatch
5 snatch below the knee

 

Skill: snatch
2 sets of 3 reps tall snatch 45/35
2 sets of 2 reps tall snatch 65/45
then….
4 sets of 2 snatch pulls + 2 hang snatch + 2 snatch
60-65-70-75%

 

WOD
4 RFT
400m run
9 HSPU- sub piked from a box or downward dog hspu
6 bar facing burpees
3 squat snatch 155/105

 

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