150121 Wednesday 0900 & 1800 & 1915

Athletes,

Yesterdays WOD was basically one for skill development. It was hard but the PR you wanted to take from yesterday was the skill development in bar path movement and body mechanics.

These are ground to overhead movements so they can be done in any way you want (within the confines of safety). Clean & Jerk. Snatch. Power Clean; Power Snatch. However you want! You will rest for 2 minutes after your last ground to over head. Round to the nearest whole minute. Then start your row!

Jared – FTCF

Suggested Warmup:
Extension/Flexion of Wrists
Ankle Work
Barbell Ankles(in the squat place a barbell on yours knees. Feel the tension in your ankle)
OHS PVC/Bar
Goodmornings PVC/Bar
External rotation of the hips/legs/Banded distractions

A. Progressive Model Double Unders

B. WOD
Competitor
10 x 185/135 lb Ground to Overhead
Rest 60 seconds
8 x 155/105 lb Ground to Overhead
Rest 60 seconds
6 x 135/95 lb Ground to Overhead
Rest 2 minutes(round to the closest whole minute so you can perform the next

L2
10 x 155/105 lb Ground to Overhead
Rest 60 seconds
8 x 135/85 lb Ground to Overhead
Rest 60 seconds
6 x 95/55 lb Ground to Overhead
Rest 2 minutes(round to the closest whole minute so you can perform the next)

L1
10 x 135/85 lb Ground to Overhead
Rest 60 seconds
8 x 95/55 lb Ground to Overhead
Rest 60 seconds
6 x 65/35 lb Ground to Overhead
Rest 2 minutes(round to the closest whole minute so you can perform the next

Level 1 should be able to be done with those who have the power/coordination piece down. Those who have been doing olympic lifts for 3-6 months will be okay. For beginners using the bar with less weight is okay. Just focus on form!

5 Rounds
Row 200 Meters(sprint the basketball court twice/or as outlined by your coach)
10 Pullups

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