WORKOUT OF THE DAY – 2/8/18

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Comments are off Feb 7, 2018 WOD

Thursday, February 8th 2018

1. Conditioning
For Time:
20 Power Snatches (115/85) (95/65)
20 Bar over Burpees
20 Overhead Squats
20 Barbell over Burpees
20 Squat Snatches

2. Skills
Double Unders
Choose one of the following:
A. 1-2-3-4-5-4-3-2-1
B. 2-4-6-8-10-8-6-4-2
C. 5-10-15-20-25-20-15-10-5
D. 10-20-30-40-50-40-30-20-10
E. 20-40-60-80-100-80-60-40-20

OLY CLASS @ 7PM

1. Snatch: warm up with 3 position snatches for 2 sets…bar or very light weight. Then work up to 80% x 1 x 5 singles with 90 seconds rest.
2. Snatch pulls; 90%x3, 100%x3x2
3. Snatch balance no dip: 4 sets x 2 reps you select the weight. Punch hard down to receive the bar.
4. Snatch balance with a dip: 3 sets x 1 rep. Heavier than no. 3…. speed and aggressiveness is the key here.
5. Sit ups x 100 reps.