8/30/13 WOD

blake deadlift

FUNCTION

A1. 5 x 2 Pause Front Squat (5 sec pause) heavy as possible; rest 2 min b/t sets

B. 3 x 8 RDL’s- heaviest possible; rest 60 sec b/t sets

C1. 3 x 25 Med Ball Sit-ups; rest 60 sec.

C2. 3 x Failure Ring Rows (feet elevated to ring height); rest 60 sec.

D. 2K Row For Time

* notes- compare 2k row time with 8/25/13 time.

DRIVE

A. Overhead (snatch) warm-up

3 reps each of:

Down & Ups

High hang high pulls

High hang muscle snatch

Snatch Balance

OHS

Sotts Press

Duck walk- 3 steps forward/3 steps back

High Hang Snatch

B. EMOM for 15 min

Snatch form below the knee x 1 rep

*start at approximately 50% of 1RM and add 5-10% each minute

C. 3 sets of:

Halting Snatch Deadlift + Snatch High Pull (2 sec pause at knee)

D. 100 Burpees for time

*Every 2 minutes (beginning at 0:00) 2 rope climbs- 15′

Posted on: August 29, 2013admin

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