Monday, January 29, 2018

2018-01-30 WOD



Since we're building up to a single heavy snatch tomorrow, I thought I'd share my 240# snatch PR video from the Weightlifting Workshop by 2015 National Champion Anthony Pomponio from a few weeks ago!

If you were at the Workshop, try to implement all the things Pomp taught us over the weekend! Some of the more helpful cues for me were gripping the ground with your toes, keeping your balance in the middle of your foot (not the heels), and engaging the lats to keep the barbell close!

Wonder Woman Cycle Week 8

Snatch
...Build to a Heavy Single
Record heaviest load.


AMRAP in 7 minutes of:
...20 Double Unders
...1-2-3-4-5-6-etc of HSPU
Record rounds/reps.


COMPETITORS

Snatch
...Build to a Heavy Single
Record heaviest load.


AMRAP in 7 minutes of:
...20 Unbroken Double Unders
...1-2-3-4-5-6-etc of Strict HSPU
Record rounds/reps.


Strongman/Odd-object Work
...Accumulate 5:00 of sandbag front hold (150/100#)
*Every break, do 50' bearcrawl sled drag (95/65#) + 50' right arm KB farmer carry + 50' left arm KB farmer carry (70/53#)


Skill - Muscle Ups
3x5 Muscle Up Transition (no dip)
3x5 Strict False Grip Ring Pull Up
3x5 Strict Ring Dip

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