WODs for Tuesday, 5/1/12
Snatch • 3 pulls same as clean • Builds on deadlift, Burgener warm-up, overhead squat • Burgener Warm-Up a. starting with the triple extension b. Wide grip “scarecrow” method – bringing the elbows up high and outside c. then up to the snatch and then the full exercise • Jumping stance feet under hips • Landing stance under shoulders • Bar is received overhead • Rise to full extension as in overhead squat
Faults • Bar travels outside of base • Jumping and/or landing stance too wide • Not using active shoulders/not fully extended or “shrugged” in receiving position
CF Class WOD:
WOD: 1. Snatch Complex 5 x Power Snatch + Squat Snatch
2. Run 4 x 400 Meters 2 Minutes Rest Between Intervals
3. GHD Sit Ups 3 x 20 Reps
KB Class WOD:
200m run
5 Turkish get up R/L
100m run
30 American Swings
100m run
5 Turkish get up R/L
200m run