WOD & WEEKLY PREVIEW: Tuesday, November 12, 2013

(A) Barbell Snatch Drills, Performed as a Class, on Trainer's cue

  • Snatch Deadlift 5x1
  • Snatch High Pull 5x1
  • Hang Power Snatch 3x1
  • Snatch Drop 3x1
  • Snatch Balance 3x1

(B) Snatch Balance, One Set every 2 minutes

  • 1 @ 50% (Comp 1x2)
  • 1 @ 60%  (Comp 1x2)
  • 1 @ 70% (Comp 1x2) 
  • 1 @ 80% (Comp 1x2) 
  • 1 @ 90% (Comp 1x2) 

(C) Heavy, Weighted Reverse Lunges. One set every 2 minutes

  • 2x14 heavy
  • 2x8 10-20 pounds heavier

(D)  With a 10 minute time limit, 6 Rounds for Time of:

  • 10 Russian Swings 1.5/1.0 (Comp 2.0/1.25) 
  • 10 Sit-Ups
  • 5 American Swings 1.5/1.0 (Comp 2.0/1.25) 
  • 5 V-Ups (Comp: Toes-to-Bar) 

BBQ on Sunday!! 12:30-3:30 p.m.    (Calendar is only a rough draft. Check the daily post for changes to the WOD)