Monday February 18th 2013

Tonia and Darin

WOD

Over the next six weeks our focus will be the two olympic lifts, the snatch and the clean & jerk. Every Monday and Wednesday you will see some variation of olympic weightlifting as a skill or strength session during your regular workout. The goal is to drill proper set-up and receiving positions as well as correct any inefficiency during the three pulls. Come to class ready to learn and become a better weightlifter.

Prep…
3 Rounds of:
1 min – jump rope
2 min – agility ladder drills
6 min – band mobility (overhead + squat)

A. Pause snatch + Overhead squat
– Build to a challenging single rep
– Pause at the knee for 3 sec.

B. For time:
1 Mile run
then…
3 rounds of:
30 Double unders
10 Front squat (115/75)

Competitor WOD (team)

A.  Snatch
3 x Max Reps, TnG
Beasts 195/125
Ninjas 165/115
Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

B. Box Squat
3×3 across, set up box at parallel.

C. For time:
10-9-8-7-6-5-4-3-2-1 Jerk, 205/145 – no racks, must be taken from the ground.
2-4-6-8-10-12-14-16-18-20, Pull ups

D. L-Sit
Accumulate 120 seconds
Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.

Weekly Member Challenge # 10

Max unbroken reps of Kettle-bell swings (53/35)
– Perform one set of as many reps as possible