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Thursday 9/28 WoD

27
Sep

Thursday 9/28 WoD

SKILL/STRENGTH

FITNESS

Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
1-1-1, 4×1

TIMECAP: 20:00

PERFORMANCE

Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
1-1-1, 4×1

TIMECAP: 20:00

Notes

  • Build over the first three sets to a challenging but not quite maximal weight. Use 90-95% of that weight for the remaining four sets.
  • The idea behind this complex is to use the pull and the high pull to make the pull on the snatch as technically ideal as possible, by increasing the complexity rep-to-rep while striving to keep mechanics identical.
  • Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

WOD

FITNESS

4 Rounds For Time:
15 American Kettlebell Swings, 24kg/16kg
100′ Single Arm Kettlebell Front Rack Carry, 24kg/16kg, left arm
10 Handstand Pushups
100′ Single Arm Kettlebel Frontl Rack Carry, 24kg/16kg right arm

TIMECAP: 16:00

PERFORMANCE

5 Rounds For Time:
15 American Kettlebell Swings, 32kg/24kg
100′ Single Arm Kettlebell Front Rack Carry, 32kg/24kg, left arm
10 Handstand Pushups
100′ Single Arm Kettlebel Frontl Rack Carry, 32kg/24kg right arm

TIMECAP: 16:00

SCALING GUIDE

  • Kettlebell Swing: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.
  • Rack Carry: Athlete should be able to complete each round in no more than two sets with short break, preferably unbroken. Scale load accordingly.
  • Handstand Pushup: Athlete should be able to complete each round in no more than two sets with short break. Scale repetitions accordingly. Scale movement to Box L Headstand Pushup or Bench Dip.

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