Wednesday WOD – 100715

Chris

Chris

WORKOUT OF THE DAY

Fitness
1. Power Position Clean: 10:00 to build to a heavy single

2. Pause Back Squat – 5×5 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x250ft each arm – rest 60s

Performance
WEIGHTLIFTING:
1. Snatch Technique
Pause Snatch (2 count pause 2″ off the ground) – EMOMx8 – Start at 50%

1. Power Position Clean: 10:00 to build to a heavy single

2. Pause Back Squat – 5×5 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x250ft each arm – rest 60s

AFTER CLASS:
1. Recovery Row – 20:00 @120-150bpm