Monday, August 28, 2017

2017-08-29 WOD

Some power snatches from last month! Looks like someone forgot his workout shoes at home... HAHA! Can't let that get in the way of your workout though!


Batman Cycle Week 9

For time:
4 rounds for time of:
...300m Run
...10 Hang Squat Cleans (95/65#)
...12 Ring Dips
Post time.


DB/Accessory
3 rounds for SIZE:
...10 DB Single Arm OH Squats (per arm)
...10 DB Neutral Grip Bench Press (go heavy)
...10 DB Single Arm Row (per arm)
Post loads per each movement.


COMPETITORS

Speed Bench
...6x4 (65%)
Post loads.


Pause Front Squat
...3x4x5sec (60%)
Post load.


For technique:
...5x2 Pause Jerk (90-100%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


DB/Accessory
3 rounds for SIZE:
...10 DB Single Arm OH Squats (per arm)
...10 DB Neutral Grip Bench Press (go heavy)
...10 DB Single Arm Row (per arm)
Post loads per each movement.


4 rounds for time of:
...300m Ski Erg
...10 Hang Squat Cleans (115/75#)
...12 Strict Ring Dips (Regionals standard, feet in front of body)
Post time.

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