W.O.D. Wednesday 10/24/18


W.O.D. Wednesday 10/24/18

Olympic Lifting – 16 minutes

Hang Snatch – From the Knee
7 Sets of 2, increasing in weight as you go…
*DO NOT LET GO OF THE BAR, the 2 reps must by unbroken


Conditioning WOD – 20 min cap

*Please notice BAR-FACING burpees.  These are not programmed often due to the space they can take up, but they are a very skilled version of the burpee, and can be done very inefficiently.  Coaches please demo!
For time…
9-15-21 reps of:
Chest to Bar Pull-Ups
Bar-Facing Burpees
Overhead Squats 115/85
*Scaling – Chest to bar 1:1 with pullups, jumping pullups, banded pullups, barbell pullups
*Scaling – overhead squats – range of motion is the most important thing here.  Use a weight or even a PVC that allows you push your mobility limits, by getting below parallel and staying active in your shoulders as well
Post greatest 2 rep snatch weight and time of workout!