4-17-18

4-17-18

COMMUNITY WOD SATURDAY @9AM!!!

***Everyone is FREE***


WARM-UP

2 Sets (10Mins)

-10 Negative Push-Ups (as slow as possible)

-10 Single Arm Db Romanian Deadlifts (each leg-slow/focused on balance)

-60secs Single Unders


STRENGTH

3 SETS

1) Incline Alternating DB Bench Press- 16 reps total

-rest 45secs-

2) Good Mornings- 8 reps (4sec descent) (heavier than last week)

-rest 45secs-

***Make sure that all weights are based off the tempo and set unbroken….you should always have enough left to be able to do a few reps extra, dont squeeze out a weight sloppy at 100% max weight.


WOD

EMOM-every 90secs for 15Mins

-3 Snatch Deadlifts (use 60% of your 1RM Power Snatch)

-3 Hang Power Snatches

-25 Double Unders

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*The goal here is not how fast you can do these rounds, focus on perfect positioning on the deadlifts acting like youre going to be actually snatching the barbell. Keep a very tight back the whole way up and down, dont let the factor of touch and go deadlifts make you have sloppy/loose form!

On hang PS make sure that youre using great technique and making hip contact each rep!


DAILY BONUS CHALLENGE

4 Sets

-30sec Wall Facing HS Hold

*Rest as needed between*

*Focus on perfect positioning

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