WOD

September 1, 2015 – Form

Workout of the Day

A.
Four sets of:
Alternating Single-Arm Dumbbell Snatch x 10 reps
60-second recovery
Band Pull-Aparts x 20 reps (.5″ band)
60-second recovery
Hip Extensions x 8-10 reps at 20X1
60-second recovery

B.
Three rounds for time of:
21-Calorie Row
15 Weighted Overhead Lunges (45/25 lbs)
9 Pull-Ups

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September 1, 2015 – Function

Workout of the Day

A.
In 15 minutes, work up to a heavy Hang Snatch

Same as last week. Goal is to improve speed under the bar based on your performance last week.

B.
Three rounds for time of:
21-Calorie Row
15 Overhead Squats (95/65 lbs)
9 Pull-Ups

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September 1, 2015 – Focus

Workout of the Day

A.
Five sets of:
3 Hang Snatch Pulls + Hang Snatch at 65-75% of 1-RM
2-minute recovery between sets

B.
Every two minutes, for 12 minutes (6 sets), perform:
Snatch x 1 rep

Start at roughly 80% of your 1-RM Snatch and climb through the six sets.

C.
For time, complete:
30 Kettlebell Swings (70/53 lbs)
30 Med Ball Cleans (30/20 lbs)
30 Chest-to-Bar Pull-Ups
30 Box Jump Step-Downs (24″/20″)

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps
60-second recovery
Band Pull-Aparts x 30 reps (.5″ band)
60-second recovery

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