
OBCF WoD 01.15.2016
Warm Up/Mobility | |
Half kneeling ankle flexion x 1 min/side (https://youtu.be/u7PKAGmUWts?t=38s) | |
Shoulder Flexion/External Rotation (https://youtu.be/RmTk_d6MtTk?t=3m27s) x 1 min/side | |
2 rounds of Barbell Complex: | |
Squatting Quad w/ Snatch Grip x 20 sec (https://youtu.be/O-0nz-LTKLs) | |
Press w/ Snatch Grip (behind the neck) x 10 | |
Push Press w/ Snatch Grip (behind the neck) x 10 | |
OHS to 2″ depth & Hold 2 sec | |
OHS to 4″ depth & Hold 2 sec | |
OHS to 6″ depth & Hold 2 sec | |
OHS to full depth & Hold 2 sec | |
Metcon | |
Get in the Boat | EMOMx24 |
Min 1: 15/12 Cal Row | |
Min 2: 5 HSPU | |
Min 3: 40 Double Unders | |
Min 4: Rest | |
S/S | |
A. 15min W2H Complex of | |
High Hang Snatch + Mid Hang Snatch + | |
Squat Snatch | |
****perform all three reps without | |
dropping the bar. Focus on technique | |
bar path and speed under the bar. |
2016 01 14