OBCF WoD 08.10.2016
Warm Up
| Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) |
| 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
| Snatch and Clean and Jerk Progression |
| With a Running Clock |
| EMOM x 6 – 3 Power Snatch @ 75% |
| Rest 4 Min |
| EMOM x 6 – 3 Power Clean and Jerks @ 75% |
| Rest 4 Min |
| At the 20 Min Mark |
| Death By Thrusters 95/65 |
2016 08 09