W.O.D. Wednesday 2/26/20


W.O.D. Wednesday 2/26/20

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

*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!

Extra Work

Core work

3 sets not for time of…

Pallof Press x 10 reps (2 sec pauses)
Rest 30-45 seconds
Side Plank on elbow x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed