Tuesday 23.1.17 WOD

A. Speed/endurance DB Snatch work

Every 2 mins x 5 sets

:30 Bike/Row for Cals

10 DB Snatch 50/35


15/12 Cal Bike

9 OHS 115/75

9 BF Burpees

rest 1:30

Purpose and Desired stimulus:

– DB Snatch cycling

– open practice

– should be performed with intensity/speed

– interval work

– OHS work

– the overhead squat could arguably be the most important

movement and marker of fitness; it involves sound mobility

and works your entire body

– intervals should be perfrmed with intensity but sound form and full ROM on OHS

– Do not rush the OHS with cheater reps for the sake of speed