workout of the day
07.15.19
WOD- longer metcon wod. Don't go out too fast and furious in round one. Scale to 3 rounds to make the time cap. The weight on the snatches should allow you to go unbroken when fresh. The snatch deadlift to start each set of hang snatches should look perfect!
'Amma'
Time cap 30:00 (it took me just under 24 so scale to 3 rounds for some)
4 RFT or 3RFT
15 burpee box jumps 24/20"20 cal row
16 hang power snatch 95/65 75/55 55/35
400m run
Warm Up
10 cal row or bike
5 scap pull ups
10 air squats
10 KB swings
100m run
5/side lateral step ups
10 2- legged pistols
10 KB swings a bit heavier than the first set
2 sets of:
4 Cossack squats
4 Russian baby makers
4 slow waiter squats each side- light weight DB or KB
Mobility:
https://www.instagram.com/p/Bzn6M46AkaI/
Prone Floor Angels 2 sets of 10
Barbell warm up for snatches- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
( this warm up shows clean- do this for snatch today)
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle snatch
4. tall snatch to 2", 4", 6", full squat
Drill the positions: high hang and hang snatch
https://www.instagram.com/p/Bv9A1UFg5aP/ check out this picture for bar path
WOD- longer metcon wod. Don't go out too fast and furious in round one. Scale to 3 rounds to make the time cap. The weight on the snatches should allow you to go unbroken when fresh. The snatch deadlift to start each set of hang snatches should look perfect!
'Amma'
Time cap 30:00
4 RFT or 3RFT
15 burpee box jumps 24/20"
20 cal row
16 hang power snatch 95/65 75/55 55/35
400m run
05.04.19 Hero WOD 'Wes'- partner
WOD
PARTNER WOD!!
“Wes”
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
10 strict pull-ups
8 burpee box jumps, 24-in. box
6 cleans, 185/125 155/105 125/80 100/55
Then, run 800 meters with a 25-lb. plate
*Everyone runs with 25lb plate, partition reps however you want
*scale the run to unweighted*
WOD
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
PARTNER WOD!!
“Wes”
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
10 strict pull-ups
8 burpee box jumps, 24-in. box
6 cleans, 185/125 155/105 125/80 100/55
Then, run 800 meters with a 25-lb. plate
*Everyone runs with 25lb plate, partition reps however you want
*scale the run to unweighted*