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