WODs for Wednesday 9/28 and Thursday 9/29. Open Prep- record your test outs.September 28, 2016
OPEN PREPPERS- Come out of the shadows and share your good test out numbers! For 2 months now you’ve passed up dozens of fun varied wods with cool shit like tire flips and rope climbs and sled pushes in admirable pursuit of a distant, elusive goal. The other members hardly talk to you, or even know that you’re alive. This is your time to shine. Many of you have set PR’s in your recent test out. USE THE COMMENTS SECTION TO SHARE YOUR GLORY! Cam got a Shoulder Press PR. Fox got his alltime best deadlift. BJ pr’ed EHV–REE–THING! But you only know ’cause I told you. Post and fill us in.
A- 4×8- across (All sets should be a challenge) Chinese Row Or Single Arm Dumbell Row. Use KB’s or dumbells.
a1- 3×8 Suspended Scapular Retraction. Hang at the bottom of the pullup range of motion. Retract the scapulae with little to no elbow bend.
B- Walking Lunges 4 x 16 ascending (Go up with every successful set completion) Steps alternating right and left, so r then left x 8 cycles.
b1- Banded Squat Static hold 3 x30 seconds.
Thursday- Olympic Lifting
3×3 Snatch Pulls @ 65-70%
3X3 Snatch High Pulls @ 60-65 %
3×3 Power Snatch @ 60-65%
3×2 Full Snatch. Athlete sets the weight.
100/10, 90/9, 80/8 etc down to 10/1
Double Unders/Snatches @ 115/80.