10/30/2014

Main – WOD

Weightlifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Pressing Snatch Balance (5 x 3 – 45# or 35#)

WOD

Metcon (Time)

5 Rounds for Time:

15 Pull-ups

30 Double Unders

~Perform 3 burpees each time you break on double unders

Finisher

Metcon (No Measure)

4 x Plank holds 20 Seconds, 40 sec. rest

1 – half bent arm

2 – pushup position/full bent arm

Posted in Workout of the day.