OBCF WoD 07.20.2016
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) |
| 2 Rounds of Burgener Warm Up: |
| * Focus on keeping the bar close. |
| Down & Finish x 3 reps |
| Elbows High & Outside x 3 reps |
| Muscle Snatch x 3 reps |
| Snatch Land @ 2″ & ride to the bottom |
| Snatch Land @ 4″ & ride to the bottom |
| Snatch Land @ 6″ & ride to the bottom |
| Snatch Drops x 3 |
Strength/Skill
| A. Snatch Complex |
| 12min W2H – High Hang Snatch + Hang |
| Snatch |
| B. EMOMx8 – 2 Snatch High Pulls @ 1RM |
| Snatch Load |
WoD
| 10min AMRAP |
| 10 One Arm KB Snatch 53/35 (5 each Arm) |
| 5 Bar Muscle Ups |
2016 07 19