Skills & Drills: Banded Squats 1x10 :05 pause at bottom Snatch Skill Transfer OLY: Snatch 6x2 @ 60% WOD: AMRAP in 10:00 25m Overhead walking Lunge 50m Sprint REST 5:00 AMRAP in 5:00 5 Pull ups (strict) 10 Push ups Clear your calendars on September 14th! We will be having a MOBILITY CLINIC from 12-2. Even if you don't think you need it, come. You will learn a lot. To hold you over until then, or to give you idea's for Thursday's rest day, check out MOBILITYWOD.COM!
WE LOVE SQUATS!
Today is a great day! Why you ask?: because this morning at 2:38am a sweet baby boy was born! That sweet baby boy is our newest nephew; Grayson James Bliss! He is 7 pounds 7ounces and 19 3/4 inches long! Are you begging for a picture? Well you’re in luck:
Skills & Drills: 30/20/30 (squats, pass throughs, OHS/pvc) banded squats 1x10 x5x0 OLY: 1a.) Snatch movement skills/skill transfer 1b.) Snatch from P2 6x2 OTM @ 65% 2a.) Clean movement skill/skill transfer 2b.) Jerk movement skill/skill tranfer 2c.) Clean & Jerk from P2 6x2 OTM @ 65% Hip Extension: 20:00 Deadlift warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% back off: 1-@50-60% Explosive: 6x40yd sprint
Yesterday we re-learned the Snatch:
Skills & Drills: Snatch movement skills Snatch skill transfer P1, P2, P3 Posterior Chain Development: 12:00 to find a 1RM Snatch WOD: NOT for time: 1 mile run 30 T2B 30 Partner Back Extensions