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Wednesday 4.19.17 Workout of the Day

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Thank you to everyone who came on Saturday to Support The Leukemia and Lymphoma Society!!

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Strength/Skill Work:

Power Snatch Complex

 Every 2 Minutes for 6 Sets Perform 1 Hang Power Snatch + 1 Power Snatch (Build in weight)

“Gone in 60 Seconds”

2 Rounds of:

1 Minute Max Distance D-Ball Carry S(50/40) RX(80/50) RTG(100+/80+)

1 Minute Rest

1 Minute Max Distance Sled Push S(90/45) RX/RTG(135/90)

1 Minute Rest

1 Minute Max Calorie Assault Bike S(Airdyne)

1 Minute Rest

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WOD Tips:

-The snatch complex today is the same as last week’s clean complex but now with snatches. Just as we practiced last week, foot work is the key to being successful

with this lift. As the weights get heavier, you want to get closer to going into a squat, without going all the way below parallel. Try to build with weight over each set,

but prioritize your form and footwork.

-“Gone in 60 seconds” is another sprint workout, but with even shorter working intervals than yesterday’s workout. The goal with this workout is to go heavy with

the D-Ball carry, and to go hard on the sled push and assault bike. It is only 6 minutes of work for the entire workout, so push yourself hard on this one.