13 Oct 2019 - WOD

WORKOUT OF THE DAY

Specialist Sunday

A) Snatch development
From 00:00 to 10:00, EMOM of 1 Tall snatch + 1 Hip snatch
From 10:00 to 20:00, EMOM of 1 Hip snatch + 1 Hang snatch (Knee)
From 20:00 to 30:00, EMOM of 1 Hang snatch (knee) + 1 Snatch

B) Accessory
Snatch high pull: 3 x 3


Barbelles Lifting Class

A) Handstand Push Up Strength

12 Minute EMOM
Min 1: 2-3 negative HSPU
Min 2: 45 second hollow hold
Min 3: 8-10 elbow/shoulder taps
Min 4: Rest

B) Pull Up Strength

Perform one of the following for 4 sets:
Option 1: 5 chin / pull ups
Option 2: 5-8 banded chin / pull ups
Option 3: 5-8 toes down chin ups

C) Accessory

8-10 seated Z press
3 wall walks
10 one arm dumbbell rows