10/11/2022 – WOD
Strength
a) Snatch – 1 every 30 sec x 10 @ 75% , then 1 EMOM x 5 @ 80%+
b) Snatch Grip DL – 5×3 @ 70%+ of DL
—Do part a first, then right into part b. Take an extra 1 minute rest after the 5th set. Go heavier on parts a/b compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.
Conditioning
12 Min AMRAP
5 Devil Press 50/35# (RX+ = 55/40#)
9 Box Jump Overs 24/20″
10/8 Cal Ski
WOD Notes: Goal is 6 rds. You don’t have to reset your monitors each rd. No step-ups allowed if possible. Try to use a lower box or stack plates to jump on/over.
Assistance
a) DB Pull-over – 4×8 (heavier than last wk)
b) GHD Back Extensions – 4×8 (heavier than last wk)
“Carve Your Pumpkin” – Wk 2: Day #2
Hip Abduction (Lay on your side)
Option #1 – 4×10 Use Monkey Feet
Option #2 – 4×12 Banded
Option #3 – 4×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.