Friday, 16 December, 2016

15
Dec

Friday, 16 December, 2016

SNATCH!

SNATCH!

Workout of the Day:

GENERAL WARM-UP

1) Rowing Challenge Game:

In teams of 2. Row to 1000 meters for time alternating 100 meters intervals. You must stop exactly on 100 meters each interval, for every meter you stop below or above the 100 meter mark, you and your partner have to do that many burpees before the next person can start the row (example if the monitor stops at 97 or 103 meters, you and your partner need to do 3 burpees before continuing). The score is total time to completion. Cap this at 8 minutes, a good challenge is sub 5 minutes.

2) 2 Rounds

30 Second plank

15 Band Pull Aparts

15 Band Good Mornings

10 Pass Throughs

10 Wide Stance Squats

SKILL:

Power Clean Progression

WOD:

5 Rounds

10 Power Cleans (155/105)

8 Burpee Pull-ups

ACCESSORY WORK

4 Rounds NFT

5 Clean Grip Sotts Press (very light weight or PVC)

10 second L-Sit or Tuck L-Sit

15 second Ring Support Hold

 

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