Friday’s WOD – December 11th

DAY FIVE/FRIDAY
Warm-up 0:00 to 6:00:
WHIP IT by DEVO
Burpees for every “Whip It”
Jumping jacks in between

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard

Mechanics/ Form Weightlifting (25:00 – 35:00):
Weighted Burgener
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
*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD Demo/ Mechanics/ Skill
Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions.
WOD/ HEAVY/ W:
CAT ONE/TWO:
Snatch 3-3-3-3-3 reps

CAT THREE:
Snatch 3-3-3-3-3 reps

Prior to starting the working sets spend time warming up. Begin by drilling mechanics with a pvc then an empty barbell. Progressively increase the weight with a minimum of 5 sets before the first working set. Complete all working sets above 80% of a previous 1RM. Start from the ground and ensure the grip and back position are sound before executing each rep. There is no rest between reps. Rest approx. 3-5 minutes between sets. Log the loads lifted.

CAT FOUR:
Hang Snatch 3-3-3-3-3 reps

The range of motion is decreased to drill good positioning and focus on mechanics. Concentrate on pulling the bar into the body and driving through the heels as the hips extend. Increase weight only if mechanics stay sound. If unable to fix mechanics within a working set, decrease the load. Rest as needed between sets. Log the loads lifted.

After-Party
1 Mile Run/Row

C1/2 – Vest
C3 – Regular
C4 – 800 M Run