WORKOUT OF THE DAY – 9/11/18

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Comments are off Sep 10, 2018 WOD

Tuesday, September 11th 2018

1. Conditioning
“Cold Shoulder”

For Time:
21-18-15-12-9:
Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Medball Run (20/14)

The weight on the dumbbell in “Cold Shoulder” should be a load that athletes can complete the set of 21 unbroken when fresh. Following each round (5 times), athletes will take a medball for a 200 meter run. This should be a weight that they can run with for the duration of the workout.

OLY Class @ 7pm
1. Snatch Push Press: 4×3. Hold for two seconds at the top of each rep.
2. Push Press: 3×8
3. Power Snatch: 3,3,3,2,2,2,1,1,1
*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!
4. Power Clean and Push jerk: 3,2,2,1,1,1,1
5. Deficit Clean Deadlift: 3×5