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WOD – Wednesday, October 6, 2010

5
Oct

WOD – Wednesday, October 6, 2010

Warm -up:

Burgener Warm-up [wmv][mov]

Skill:

“The Exercise” – 5 Rounds of:  1 Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch from the Deck

Pick a weight that you can use perfect form with.  For the power snatch, concentrate on full “triple extension” of the hips, knees, and ankles.  For the hang and full snatch, focus on pulling yourself under the bar and finishing with active shoulders and excellent foot positioning.  Rest approximately 45 seconds between each round.  The weight is not important.  75#’s max.  Focus on form!!

Snatch Instruction, Coach Burgener [wmv][mov]
Snatch: Jump and Land, Coach Burgener [wmv][mov]

Strength WOD:  10 minutes to work up to 1RM Snatch

MetCon WOD:

BLAME BILL

Walking Bar, for time

50m Overhead Walk w/Bar (45/35)
50 Front Squats w/Bar
50m Overhead Walk w/Bar
50 Push Press w/Bar

50m Overhead Walk w/Bar
50 Thrusters w/Bar
50m Overhead Walk w/Bar
50m Alternating Lunges w/Bar
50m Overhead Walk w/Bar

Post Snatch Weight & Time to comments:

Time Frame:

10-20 min (at a guess)

Rebecca Oly Lifting

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