11-1-2018

31
Oct

11-1-2018

Oly Technique – PVC + BB (1x through with each)

1) High Hang PWR SN (5x PVC / 5x BB)
2) Hang PWR SN (5x PVC / 5x BB)
3) Low Hang PWR SN (5x PVC / 5x BB)
4) Low Hang PWR SN + OHS (5x PVC / 5x BB)
5) Full SQ SN (5x PVC / 5x BB)
6) 5sec Slow Pull + PWR SN @ Hip Ext (5x PVC / 5xBB)
7) 3 sec High Pull Pause to Catch (5x PVC only)
8) Snatch Balance w/ 3sec hold @ bottom (5x PVC / 5xBB)

 WOD
“Stanky Leg”
E3Min for 21 Min
Complete:
5 Frnt SQ (A:135/95) , (RX: 115/85) (S:95/65)
5 Thrusters
10 WB (20/14) (A: 30/20)

Wall ball must be unbroken… 200m run or row penalty for every set of WB not unbroken…

Recovery/Core

Lower back Focus:
Weighted Good Morning – 3 x 10 (+5-10lb prev. week)