SKILL: 5-10 Minutes
Sotts Press & Tall Snatch (PVC Pipe & Empty Bar Only... PERFECT POSITION & FOOTWORK)
POWER WORK: 20 Minutes Only!
Perform the following series of movements in order for max load... Try to reach your highest load in 5-7 Sets...
1 Hang Power Snatch (Starts From A Standing Position With A Partial Squat Catch)
3 Power Snatches (Starts From The Floor With A Partial Squat Catch)
5 Overhead Squats (Bar Must Be Snatched Into Position)
You can drop the bar at anytime, but must complete the whole series of movements above with the same weight & no misses before you can move up to a higher weight for the next set...
GRACE TRIAL: 1 Minute
Work up quickly to your weight you're going to use for our "Amazing Grace" fundraising WOD Saturday and do a 60 second sprint for max reps with it... Aim for 6-10 reps or more
POST ALL RESULTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
8 comments:
WOD: 140#, Grace: 12 reps @ 135#
155# Grace Sprint 17 @ 135#
on a side note "sotts press"....no es bueno
WOD: 50#
Grace sprint: 14 reps @ 55#
Okay... "snatch" is no longer a dirty word to me. It felt SO good to get the form right!!! :D
65#
8reps @ 75#
125#
Grace trial - 13 reps Rx'd
105# workout
105# @ 9 reps
73#
93# (9 reps)
95#
12 reps at 93#
Post a Comment