Thursday, 11-15-12

After the warm up, we'll work on some mechanics for the snatch them EMOM perform 8 snatches at a moderate weight.  Following - we'll warm up and work on the clean and jerk and follow the same cycle.  The focus here will be on good form. We'll do a short triplet at a light load and then have a little handstand practice against the wall.



1. Snatch

On the Minute

8 x 1 at 75%


2. Clean and Jerk

On the Minute

8 x 1 at 75%



AMRAP 7 Minutes:

10 airsquats

10 ring rows

10 kb swings



5 handstands against the wall, if you are proficient, these should be freestanding

[caption id="attachment_460" align="aligncenter" width="242"] Who do you think this is?[/caption]


5 comments (Add your own)

1. Liza wrote:
muscle flashing. ha!

Thu, November 15, 2012 @ 12:05 PM

2. Liza wrote:
Someone who clearly needs double under work. Ha! Ridiculous.

Thu, November 15, 2012 @ 7:07 AM

3. Lee wrote:
No Noon WOD today?

Thu, November 15, 2012 @ 7:53 AM

4. Bill wrote:
I'll be there at noon today Lee.

Thu, November 15, 2012 @ 9:39 AM

5. Bill wrote:
Makes is tough to muscle flash when your arms look like that!

Thu, November 15, 2012 @ 9:40 AM

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