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November 10 2016

9
Nov

November 10 2016

crazyrunninggirl-winter-weather-running

November 10 2016

STRENGTH
A) Every 2 mins for 10 mins: Power Snatch + Hang Power Snatch
3 Power Snatch + 3 Hang Power Snatches, pick load
B) Every 2 mins for 10 mins: Overhead Squat
5 Overhead Squats, pick load
*Note: You can choose to perform the OHS immediately after the 3rd Hang Power Snatch.*

WOD
For time:
Run, 600 m
30 Push Jerks, 115/75 lbs
Run, 400 m
20 Push Press, 115/75 lbs
Run, 200 m
10 Strict Press, 115/75 lbs
Run, 400 m
20 Push Press, 115/75 lbs
Run, 600 m
30 Push Jerks, 115/75 lbs
CRX: Run, 115/75 lbs
FRX: Run or Row (750m, 500m, 300m), 75/55 lbs
Time Cap: 30 Minutes
Coaching: This is one of those “fun” endurance style WODs that will have you go down and back up in the intensity and volume of reps. Note that there are variations of the Pressing movements being assigned here. You can use your legs and dip twice for the Push Jerks and dip only once for the Push Presses. Then, you rely entirely on Shoulders alone for the Strict Presses (but it’s only 10 reps!). Choose a load that you can accomplish all of these movements to standard and pick up the bar quickly to get those reps out of the way.