Friday October 16th WOD

Day Five/ FRIDAY

Warm-up(G):

WHIP IT by DEVO – VIDEO HERE

Burpees for every “Whip It”

Jumping jacks in between

 

Mobility & Dynamics:

Trainers Standard

 

Mechanics/ Form Weightlifting:

Burgener with a empty barbell

Dip –  5x

Dip Drive & Shrug – 5x

Dip Drive High Pull – 5x

Dip, Drive Muscle Snatch – 5x

Overhead Squat – 5x

Snatch Balance – quarter squat 3x

Snatch Balance – parallel 3x

Snatch Balance – full depth 3x

Squat Snatch (floor/take off) – 3x

Squat Snatch (mid thigh) – 3x

 

WOD Demo/ Mechanics/ Skill: 

Power Snatch –

Dip, and shrug, elbows high and outside, make sure they understand to land in a quarter squat.

Burpee Form – (trainer go over)

Chest hit the ground, full extension completing burpee.

 

WOD SPRINT sub 5 mins:

CAT ONE:

As many reps as possible in 5 mins of: 

1 Power Snatch, 165/115 lbs

1 Burpee Over Bar

2 Power Snatches

2 Burpee Over Bars

3 Power Snatches

3 Burpee Over Bars

4 Power Snatches

4 Burpee Over Bars

5 Power Snatches

5 Burpee Over Bars

6 Power Snatches

6 Burpee Over Bars

 

CAT TWO:

As many reps as possible in 5 mins of: 

1 Power Snatch, 155/105 lbs

1 Burpee Over Bar

2 Power Snatches

2 Burpee Over Bars

3 Power Snatches

3 Burpee Over Bars

4 Power Snatches

4 Burpee Over Bars

5 Power Snatches

5 Burpee Over Bars

6 Power Snatches

6 Burpee Over Bars

 

CAT THREE:

As many reps as possible in 5 mins of: 

1 Power Snatch, 135/ 95lbs

1 Burpee Over Bar

2 Power Snatches

2 Burpee Over Bars

3 Power Snatches

3 Burpee Over Bars

4 Power Snatches

4 Burpee Over Bars

5 Power Snatches

5 Burpee Over Bars

6 Power Snatches

6 Burpee Over Bars

 

CAT FOUR:

As many reps as possible in 5 mins of: 

1 Power Snatch, 95/65 lbs

1 Burpee Over Bar

2 Power Snatches

2 Burpee Over Bars

3 Power Snatches

3 Burpee Over Bars

4 Power Snatches

4 Burpee Over Bars

5 Power Snatches

5 Burpee Over Bars

6 Power Snatches

6 Burpee Over Bars