WOD – Fri, Oct 21
Warm-up
SNATCH (Weight)
On a 10:00 clock:
Build to a heavy 1-rep snatch
<ul><li>Athletes can start with an empty bar and can build throughout the 10:00.</li></ul>
SPECIFIC WARMUP
<h4>POWER SNATCH CYCLING REVIEW</h4>
WOD 221021 (Time)
RX
For time with a partner:
100 power snatches (75/115 lb)
INTERMEDIATE
For time with a partner:
100 power snatches (55/75 lb)
BEGINNER
For time with a partner:
100 power snatches (empty barbell)
<h3>INTENDED STIMULUS</h3><ul><li>5:00-10:00.</li><li>Short higher rep single-modality workout.</li><li>Athletes should be able to perform 5-10 reps unbroken with the weight they choose.</li><li>One athlete working and one athlete resting. Switch as needed.</li></ul>
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
1:00 couch stretch/leg
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
3 sets:
25-ft duck walk
25-ft inchworm walkouts
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
SNATCH REVIEW |5:00