Friday, December 12, 2014

Posted: December 12, 2014 by jmdimitri in WOD

Emom 10
2 second Pause snatch @ above knee + snatch
*Start @50%, focus on a good setup & technique, increase load only if form is near perfect.

10 Rds**
0:30 WallBalls(14/20)/0:30 KBS (35/55)
———1 min rest——–
10 Rds
0:30 Ball Slams (10/20)/0:30 Candlesticks (Scale for candlesticks=Hollow Rocks)

** Goal is to set standard for reps during first 0:30 of each movement then try to maintain consistency in reps for remaining Rds
———————————————–
Oly (6pm)
A) (SPEED)
Hip Snatch+Snatch=1rep
2/70%
1/75%
1/80%
1/85%
B)
Snatch Balance
3/75%
2/85
2/90
2/95
C) (Squeeze butt and back)
Snatch grip deadlifts pause below kneecap
4/110% of snatch
4/115%
4/120%
4/125%
D) Barbell Rollouts
4 x 4

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s