8.20-8.25

Monday, 8.20 Warm up: 800m run + Barbell Snatch: Every 90 seconds, for 20 minutes:
Snatch x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+
*These are just recommended percentages. Go based of feel* Wod: 2 rounds for time (20 minute cap): 400m run 10 BBJO,[…]

8.13-8.18

Monday, 8.13 Warm up: Easy AMRAP 7 10 PVC pass thru 7 HH Muscle Snatch 7 BTN Snatch Grip PP 10 Plank Postion Shoulder Taps 50 Single Unders   Snatch:  Build to today’s heavy Snatch from Mid-Thigh Followed by… Every 90 seconds, for 6 minutes (4 sets): Snatch x 1 rep Perform these from the[…]

8.6-8.11

Monday, 8.6 Warm up: coach led   Snatch: Build to today’s heavy…
Hang Snatch + Snatch Drop after the hang snatch, and perform your snatch from the floor within 5 seconds Wod: For time: 25 burpees 200m run with wallball, 20/14 25 CTB 200m run with wallball, 20/14 25 HSPU 200m run with wallball, 20/14 25[…]

7.23-7.28

Monday, 7.23.18 Warm up: :60 each leg of: Lizard Pigeon :60 of: Seated straddle Forward fold Then: 10 PVC pass through 10 OHS 10 sotts press Snatch: Six sets of: Snatch Lift-Off + Snatch
Rest 2 minutes *For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the[…]

7.16-7.21

Monday, 7.16.18 Warm up: :60 each leg of: Lizard Pigeon :60 of: Seated straddle Forward fold  Then: 10 PVC pass through 10 OHS  10 sotts press Snatch:  Every 2 minutes, for 14 minutes (7 sets) of:  Snatch Deadlift + Snatch from 2″ Below the Knee *Keep the snatch deadlift slow and controlled – 3-4 second[…]

6.15.18

Friday, 6/15 Warm up 1 minute each side: Lizard Pigeon Seated straddle (1 minute total) Couch stretch   2 rounds: 10 air squats 10 alternating lunges   Front Squat *Set 1 – 5 reps *Set 2 – 4 reps *Set 3 – 3 reps *Set 4 – 2 reps *Set 5 – 1 rep Rest[…]