
OBCF WoD 03.09.2016
Warm Up/Mobility | |
Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
Hip Flexion/External Rotation on the wall x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) | |
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 | |
3Min AMRAP | |
12 Power Clean 95/65 | |
12 Lateral Bar Burpee | |
Rest 3min | |
3min AMRAP | |
9 Power Clean 95/65 | |
9 Lateral Bar Burpee | |
Rest 3min | |
3min AMRAP | |
6 Power Clean 95/65 | |
6 Lateral Bar Burpee | |
S/S | |
A. Snatch Complex in 10min W2ML: | |
Snatch Balance + Hang Snatch + Snatch | |
don’t drop the bar..work to moderate load | |
focus on speed and confidence under the | |
bar. |
2016 03 08