OBCF WoD 05.23.2016
“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.” -Benjamin Franklin
Warm Up
| Hip Flexion/External Rotation on the wall x 2 min (https://youtu.be/HgEgIGE2ZI8?t=55s) |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) |
| DU x 2 min |
| Thacker 3-2-1 Pause (Floor, Knees, Hips) |
| Snatch Pull x 3 |
| Snatch High Pull x 3 |
| Muscle Snatch x 3 |
| Power Snatch x 3 |
| Power Snatch to OHD Squat x 3 |
| Snatch x 3 |
Strength/Skill
| A. 15min W2H Pausing Snatch |
| Power or Squat |
| Pause 3 Sec just below the knees |
Workout of the Day
| Every 5min for 20min |
| Run 400m |
| 10 Wall Balls 20/14 |
| 30 Double Unders |
| ***record how long each round takes |
| post your fastest round as score. |
| ***scale running distance for athletes |
| that need more time to complete |
| required work. |
2016 05 22