WOD Blog
 | Mon, Sep 14 2020 |  |
| Mon Sept 14 2020 | Mon Sept 14 2020 OHS and Snatch Balance | Speed Demon | Cashout Strict Gymnastics |
Mon Sept 14 2020
(No Results Tracked)
Mobility and Warmup on own
2min bike, row or run
5 inch worm to push up
10 alt Cossack squats
50 foot single DB over head carry
Banded pull aparts
5:00 for quality practice
1 wall walk
15sec wall facing Handstand hold
5 empty barbell OHS (best technique)
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Mon Sept 14 2020 OHS and Snatch Balance
(Weight)
OLY TECHNIQUE A – OHS 7:00 on clock
Build to a 2 rep heavy overhead squat (you may use the rack)
OLY TECHNIQUE B – SNATCH BALANCE
6:00 EMOM
Sets 1 – 2 3 reps @ 50% and 55% (of 1 RM Snatch)
Sets 3 – 4 2 reps @ 60% and 65%
Set 5 @ 1 @ 70%
Set 6 @ 1@ 75%
MOVEMENT FOCUS
OHS
Arms completely locked out overhead.
Shoulders rolled back so that armpits face the wall in front of you.
Elbow pits face the ceiling.
Shoulder blades pulled back and down.
Hips descend back and down with feet remaining flat
Stand to full extension in hips and knees.
SNATCH BALANCE
With bar on back, elbows should be pointed straight down to the ground.
A small dip drive with vertical torso.
Aggressive punch down under the bar.
Feet only moving out an inch or two.
Receive the bar with completely locked out arms.
Eyes slightly above the horizon.
Shoulder blades back and down.
| Marcus | 175 ohs Rx | 115 snatch balance | | Clint | 165 snatch balance Rx | | | Hunter Coleman | 135 ohs Rx | 85 snatch balance | | Bailey | 125 ohs Rx | 95 snatch balance | | Bryson | 120 ohs Rx | 105 snatch balance | | Lori | 110 ohs Rx | 85 snatch balance | | Kelila | 105 ohs Rx | 90 snatch balance | | Payton | 85 ohs Rx | 55 snatch balance | | Kevin T | 70 snatch balance Rx | | | Bryan | 65 ohs Rx | 75 snatch balance | | Scott Ande | 65 snatch balance Rx | | | Kerop Ma | 55 snatch balance Rx | |
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Speed Demon
(Reps)
WOD Speed Demon
3:00 AMRAPS rest 3min between
200m run, 15 bar Facing burpees, max OHS
RX 65/45 RXm 45/35
200m run, 12 bar facing burpees, max OHS
RX 75/55 RXm 65/45
200m run, 9 bar facing burpees, max OHS
RX 95/65 RXm 75/55
200m run, 6 bar facing burpees, max OHS
RX 115/85 RXm 95/65
- Today's fast paced intervals end with max set OHS at increasing weights.
- After completing the 'buyins' of running and burpees, you'll complete as many OHS as possible with time remaining.
- Score for each round is total number of OHS reps completed.
BAR FACING BURPEES
-You do not have to stand to full extension when jumping over the bar
- Jump over the bar with two feet for RX
OVERHEAD SQUATS
- Barbell comes from the ground, not out of the rack
| Marcus | 130 Rx | | | Clint | 118 Rx | | | Bailey | 98 Rx | | | Lori | 94 Rx | RXm 35 45 55 65 | | Bryson | 77 Rx | | | Kelila | 41 Rx | | | Hunter Coleman | 16 Rx | | | Bryan | 86 | 75# | | Scott Ande | 53 | 65# | | Payton | 50 | 45 55 65 85 | | Kevin T | 47 | 35 45 55 60 | | Kerop Ma | 39 | 55# |
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Cashout Strict Gymnastics
(Reps)
Ascending Ladder for 5:00
1 Strict HSPU, 2 RingRows
2 Strict HSPU, 2 Ring Rows
3 Strict HSPU, 2 Ring Rows
Continue to add 1 strict HSPU until the 7:00 is reached. Score is total reps completed.
MOVEMENT FOCUS
Handstand Movements
As you move through the wall walks and handstand hold, consistently think about pushing through the shoulders, try to get your shoulders to touch your ear lobes.
Fingers should be grasping the floor as if trying to pop a balloon.
Maintain hollow rock position, abs glutes quads tight, toes pointed (hs hold)
Strict HSPU
Start, maintain and finish in a hollow body position
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