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WOD Archive - April 2014

Monday October 6 2008
josh and mary with coach b
monday:

1. muscle snatch+ohs: work up to heavy single.

2. snatch: (70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1)

3. halting deadlifts: bring bar to mid thigh, pause for 3 sec repeat. on last rep finish with a strong shrug. this is a positioning/low back exercise. you select the wt. perform 5 reps then on rep 5 to a complete extension+shrug after you hold the position for the 3 sec.

4. kb or db snatch 1 arm + ohs+ sotts press: 5+5+5 each arm x 3 sets.

5. abs



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