Aug 17, 2014

Monday 14.08.18

Main WOD "ISABEL"
1RFT
-30 Snatch 135/95#

Skill Work
- 3x 8 Kipping Handstand Push Up

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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Put those touch and go (T&G) techniques that you worked last week and transfer them to today’s WOD. Maintain your hook-grip during this workout to save your forearms. Keep the bar as close to you as you can while thinking about your set up for each rep. Make sure that you don’t blast out the gate and let your form suffer. You don’t have to go into a full squat, but if it gets too heavy at the end, take a deep breadth, regroup, and maintain your form form to keep a good power snatch.  Check out this video for more tips on snatches.    Here are some more tips about snatches.

Scaling: Drop the snatch weight to 95/65#.  If the snatch is too technical for your skill level, substitute "Isabell" with "Grace" and do 30 Clean & Jerks at the 135/95# or 95/65#.

Optional Skill Work: 3x 8 Handstand Push ups using the kip.  Check out this video for tips and tricks with scaled, strict, and kipping HSPU.

2 comments:

Jimmy Chen said...

Completed it at 3:46 at 95#. Rather than slog through 30 straight reps, I broke the WOD down into 10-8-2-5-5.

ROBERT KINNEY said...

4:03 rx