WOD - TUESDAY, FEBRUARY 5TH 2013

- QUICK ANNOUNCEMENT THE SUNDAY PARTNER PERV WORKOUT WILL BE MOVED TO 9AM FOR JUST THIS WEEKEND ONLY.  WE ARE HAVING OUR OFFICE BUILT AND OTHER RENOVATIONS TAKING PLACE.



WARM-UP
- BURGENER WARM-UP
(DOWN+UP, DOWN+UP+ELBOWS HIGH OUTSIDE, MUSCLE SNATCH , SNATCH LAND, SNATCH DROP)
- SKILL TRANSFERS
(SNATCH PUSH PRESS, OVERHEAD SQUAT, PRESS UNDER, SNATCH BALANCE, HEAVING SNATCH BALANCE, HANG SQUAT SNATCH, FULL SNATCH)



COACHS STRETCH

STRENGTH
SHOULDER PRESS
3X3 @ 85%
THEN:AMRAP @75%

WOD
7 ROUNDS
35 DOUBLE UNDERS
1 SNATCHES (FULL SNATCH) (IF YOU MISS A SNATCH THAT COUNTS AS A ATTEMPT AND WILL SCORE YOU ZERO POUNDS!)

EXAMPLE:
WORKOUT TOOK ME 6:11
RD 1 - 1 SNATCHES @ 100#
RD 2 - 1 SNATCHES @ 105#
RD 3 - 1 SNATCHES @ 110#
RD 4 - 1 SNATCHES @ 115#  (MISSED) (SCORE = 0)
RD 5 - 1 SNATCHES @ 120#
RD 6 - 1 SNATCHES @ 125#
RD 7 - 1 SNATCHES @ 130#

ON THE BOARD FOR YOUR FINAL SCORE IT WILL SAY:
6:11/ 690#

CASH-OUT:
100 WEIGHTED ABMAT SITUPS (25/10)

RESULTS FROM GROUP 2/4/13

COMPETITORS

WARM-UP

BURGENER WARM-UP + SKILL TRANSFERS X 2

3 ROUNDS - NOT FOR TIME

10-15 T2B
1 ROPE CLIMB - LEGLESS

10 MIN MOBILITY

A. GROUP WOD

THEN: 7X1 @ 90% OF GROUP WOD MAX WEIGHT

B. SNATCH BALANCE + OHS
THEN: 5X2 AHAP

  

C. BACK SQUATS 4X5 – AHAP

WOD

5 ROUNDS

10 PUSH PRESS (165#/105#)

10 KB SWINGS (104#/70#)

RESULTS FROM COMPETITORS