May 5, 2016

Friday 16.05.06

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For time:

- 30 Snatches 75/55
- 30 Calorie Row
- 30 Wall Ball 20\14
- 30 Calorie Row
- 30 Ring dips
- 30 Calorie Row

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Don't come out the gate too fast and burnout.  Pace yourself through the snatches and you should be able to power through the rest.


Sapper408 said...

Great hip mobility work when you're complete -

Ben Meier said...

12:59 (85# snatch)

Sapper408 said...

Nice job Ben! 12.46 (scaled Dips- feet on ground)

Coaching Tips
1. Snatches and Wall Basll - Really open up the hips prior to the workout
2. Row - Push hard with the legs and ensure you pull in a straight line. Don't more the pull around your legs.
3. Dips - have a scale plan because people went from strict, to feet on the floor, to box dips
4. You don't need to pace yourself as much as you think. I had a newer athlete complete the workout in 16 minutes. I scaled his workout, but he kept his intensity pretty high.

Have a great weekend!