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Tuesday 5/23 WoD

22
May

Tuesday 5/23 WoD

** Pictured:  5/22 5:30am class doing work on a rainy Monday morning #noexcuses #startoffontherightfoot **

 

STRENGTH:
Snatch Pull + Snatch 8×1

Notes
Athletes with an established 1RM snatch should start at 80%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.

TIMECAP: 20:00

WOD:
3 Rounds For Time:
20 Knees to Elbows
20 Strict Double DB/KB Press, athlete chooses weight
:30sec DB/KB Front Rack Hold

TIMECAP: 14:00
GEAR: 1.5

 

EXTRA WORK:
1) EMOM 15, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions

Notes
On both movements, use submaximal weight and focus on controlling eccentric.
Landmine Row: Pause at both ends. Full protraction at bottom, full retraction at top.
Hip Extension: If you don’t have GHDs, substitute barbell good morning with light-to-moderate weight.

CORE STRENGTH:
4 Sets:
– Seated MB Rotations x 15/side

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