WOD 06/24/16
8 Minutes of Sholder/OH Mobility (Click links for details)
A- WU- NFT-
20 PVC Pass Through
3 Slow Skin The Cat (3/3/2/1)
7 Panda Pull (45/35/PVC)
7 HP Snatch
7 OHS
200M Run @50-85% RPE
B- Hang Power Snatch (Above The Knee)-
12 Minutes To A Challenging Double
C1- 9 Minute AMRAP of:
1-3 Muscle Up (3 jumping muscle up or 3 false grip pull up/3 dip)
6 OHS (65% of Above)
30 Double Unders (45 Seconds Practice); 6 Minutes Rest
C2- 9 Minute AMRAP of:
6 Hang Power Snatch (65% of Above)
9 Bar Facing Burpee
500M Row (Damper 4/2)
Notes: Pacing for C1 & C2 should be smooth and consistent, keep it aerobic (sustainable) and avoid redlining.
718 Strength
Next week we will retest Front Squat, Sumo Deadlift, and Front rack Box Step Up 10RMs.
A Warm up : 3 rds
5 each leg lateral step up
5 lateral lunge
5 Hip up and down
B – Front Rack Step Up (Left Leg)
*use a box that is above the knee
C – Front Rack Step Up (Right Leg)
*use a box that is above the knee
Complete all reps on one leg before moving on to the next leg
rest 45 seconds between legs. Make sure you have full range of motion before weighting this lift
Hold at the bottom of the back squat with 20% of 1RM Back Squat
Stay active at the bottom. If your unsuccessful at holding for entire 30 seconds note how many seconds per round
My son is competing Saturday at 11am…
If anyone wants to watch …The event will be broadcast live online for free at
http://www.teamusa.org/USA-Weightlifting/Referees/Event/Webcast