Wednesday’s WOD 8/29/12

Buy In:

Snatch

75% of 1 Rep Max

1-1-1

WOD:

400M Run

21 Hang Power Snatch @ 75/55lbs

400M Run

15 Hang Power Snatch @ 95lbs/65lbs

400M Run

9 Hang Power Snatch @ 115lbs/75lbs

Cash-Out:

Rope Climb Progression

For today’s buy in we are going to perform the Snatch.  Pick a load that is 75% of your 1 rep max or a load that is challenging but you can move well with.  Perform a single rep then rest.  Each rest period should be about 2-3 minutes.

For the workout we are going to perform a quick, simple couplet.  With this workout we are going to ascend weight and decrease reps.  To maintain intensity, please ensure the loads to increase are already set up near your bar for a quick transition.

For the cash-out we are going to perform rope climb progressions.  Sit on the ground with your feet out in front of you. Make sure your feet “straddling the rope”.  Grab the rope, and use your upperbody to pick your body up.  Keep your feet on on the ground while performing this.  Then lower yourself down.