Friday March 10th

March 10, 2017

WOD will posted upon arrival.

 

-Bart

 

For those NOT participating in the OPEN:

WARM UP:

2 rounds:

500m row or SKI

10 elbow to instep

10 leg swings ea leg

15 air squats 

:30 dead hang from RIG

Barbell warm up:

10 good morning 

10 back squats

-then-

AMRAP 20 mins:

25 KBs #53/35

10 goblet squats

25 HRPU

10 DLs

ski 250m or AB .7m

 

those PARTICIPATING in the OPEN:

 

treat tomorrow as a walk through

 

1. warm up

     - row/ski or AB- get heart rate ALLLLL the way up

     -10 leg swings ea leg: perpendicular + parallel to wall

     - 20 air squats

     - barbell warm up

           -10 DLs

           -10 snatch DLs

           - 10 snatch shrug/pull

           - 5 behind the neck strict presses

           - 5 snatch balances

           - 5 OHS

           - 5 power snatches 

           - 5 full snatches

 

2. DECISION TIME:

           - figure out YOUR limiting factor in this workout.

           - decide if you perform the WOD Rx or Scaled.

 

3. Once a decision has been made begin loading the barbell and warming up full snatches.

 

4. once WARM, you should run through a few rounds with adequate rest between.

            -  effort should be around 60-70%

            - BE SMART. aka DON'T RIP

          - work up to a (relatively) heavy snatch

5. Once complete, foam roll hips and shoulders. Lacrosse ball any tender spots....

 

THE PARTY KICKS OFF SATURDAY AM, SAME TIME, SAME CHANNEL......

 

LETS ROCK and ROLL.

 

-Bart

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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