WOD for Friday, Aug 11, 2017

AARON HORSCHIG: OVERHEAD MOBILITY

  1. T spine release 2'
  2. Lat release 2'
  3. Pec release 2'
  4. Lat stretch 3*30"
  5. Pec stretch 3*30"
  6. PVC oh stretch 3*30"

SNATCH

  • Técnica de Snatch 10' (Burgener / sk.tf / 3 pos sn).
  • Snatch 3* (4*2@80% / r30-45") / 3' rest
  • Snatch pull 5*4@95%
  • Snatch segment deadlift 3*3 (3" de parada en posición 1, 2 y 3).

BACK SQUAT

6*2@80%, as fast as possible.

Running and KB snatches

5 rounds for time of:

  • 400-m run
  • 15 left-arm kettlebell snatches, 1 pood
  • 15 right-arm kettlebell snatches, 1 pood

GYMNASTICS

  • 3 rm weighted ring dip
  • 3*5-8@60% weighted ring dip
  • 4*6-8 russian dips + strict dip
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