Ten Ten Wins
This is the rough design for our new hoodies! You can reserve yours before FRIDAY on the sign up sheet at the gym. There are four different styles and many different colors available.
WOD for Wednesday 101012 – Click Here For Today’s Schedule
Snatch Balance
2-2-2-2-2
Hang Snatch – 75% 1RM
8×1
–Rest–
In 12 minutes complete:
100 Double Unders
AMRAP in the remaining minutes of:
7 Deadlifts (315/205)
25 Burpees
Post Snatch Loads and Workout Rounds to Comments
For the strength segment, first perform 5 sets of double rep Snatch Balance. These will be pretty heavy. Once you’ve completed these sets, set the load to 75% 1RM Snatch and perform 8-10 reps of a full Snatch (with squat) from a hang position. These are more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, you have 12 minutes to perform 100 double unders. In the remaining time, complete an AMRAP of the deadlift and burpees. The deadlift should be heavy…ie, 80% 1RM.
AllisonNYC does a Snatch Balance progression
[youtube]https://www.youtube.com/watch?v=grl7g6gpheY[/youtube]