Monday 170717

Saturday Pre-Wod Sheninagans

Saturday Pre-Wod Shenanigans

We are heading into the 3rd Week of HERO Month!!!

These WOD’s are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself. Instead think about the Hero that has given his all for our freedom.

IN HONOR OF THOSE WHO FIGHT FOR US TO WOD FREE!

Dynamic Warm-Up – Mobility

A. Strength: 

Front Squat 1,1,1,1,1

Hang Power Clean 1,1,1,1,1

Hang Clean 1,1,1,1,1

**Go as heavy as possible, wisely, in only 5 sets attempts and then move to the next movement.  The stimulus is to progress heavy to a heavy clean, not a super heavy front squat or hang power clean.

Prepare to for..

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

B. WOD: Dumbbell “DT”
5 RFT
12 Deadlift     Adv: 50/35    Rx: 40/25   Scale: 30/20
9 Hang Power Clean
6 STO

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:

C: Slow pull snatch, 5×3, up to 70%

D: Tempo overhead squat, 3-4 sets of 3-5 reps @5551

E: 3 rounds for quality
10-15 kip swings on bar, work on getting shoulders behind bar by pressing down while maintaining hollow position
Top of dip hold 20-30 sec
Supine GHD hold 30 sec
Bottom of dip hold 20-30 sec

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