Friday’s WOD 9/21/12

Buy In:

Snatch Balance

1-1-1-1-1

WOD:

5 Rounds

6 Power Snatches  115/85

30 Double Unders

Cash-Out:

Frog Stand to Headstand

For today’s buy in we are going to work on the snatch balance.  Start with a light load that you can easily handle and increase the weight for each rep for  total of 5 working sets.  The snatch balance starts with a load in a high bar back squat position.  You will dip and explosively drive the bar overhead, and aggressively pull under the bar landing in the bottom of an overhead squat.

For the workout we are going to perform a 5 round couplet of power snatch and double unders.  The power snatch is an olympic lifting movement in which you will move a barbell from the ground to overhead in one motion, landing in a position that is in a partial squat.  For more information on how to perform the Power Snatch, go here: http://www.exrx.net/WeightExercises/OlympicLifts/PowerSnatch.html

For the cash-out we are going to try the frog stand to headstand.  Work on maintaining a good tripod position with your hands shoulder width apart and head landing just forward.

 Results