New Blog

30th January 2020

WOD WOD, January 31, 2020

Friday OOOOOFT

Warm-up
a) Extended snatch prep
Hips / T spine / shouler act
b) H/PS tech
Hang Power Snatch (Weight)
Barbell cycling
E2M x6
Pause hang power snatch doubles
(2sec pause at knee + 2sec pause in catch)

Sets 1,2,3: 2 @ 50%
Sets 4,5,6: 2 @ 60%

*Keep the pauses strict
*focus on a strong tight catch

Metcon (Time)
Part A
0-10mins (8:30min cap)
800m Run
40 Wall balls
40 KB swings

Part B
10mins+ ( 10min cap)
400m Run
40 Wall balls
40 KB Swings

*2 part score: Part A time and Part B time

Rx 24/16
Rx+ 32/24 (must be able to do 15 UB)

VARIATIONS:

Run: Row same distances
WB: Goblet squat or reduce height/weight
KB: Reduce load or Russian

  • SHARE
  • TWEET
  • PIN

THE CHAMBER JOURNAL