Thursday’s WOD 9/27/12

Buy In:

5 Rounds:

2 Snatch Pulls

1 Hang Power Snatch

WOD:

3 Rounds for time:

10 Deadlifts 225/155

400M Run

Cash-Out:

3 sets max holds

Ring Supports

For today’s buy in we are going to perform a simple complex of 2 snatch pulls and 1 hang power snatch.  A Snatch Pull is like a Snatch-Grip Deadlift with an explosive hip drive up and shrug.  The key to this movement is keeping the bar close to your body and violently open the hips.  After two reps, you will then hold the hang position and perform a power snatch.  This drill will help develop the key pulls to the snatch (1st to the knees, 2nd is vertical torso up and 3rd is pulling yourself under the bar). Keep your hands on the bar the entire time during this complex.  After each round, add weight.  Record highest weight on board.

For the workout we are going to perform a deadlift run couplet.  This potent combination of movements features a moderately heavy pull and a run.  You will notice after your first round how much energy is wasted on the run if the deadlift feels heavier on the second round.  Keep an efficient run by falling forward and pulling your ankle directly underneath your hip.  Look for a quick cadence and soft landing.  For the deadlifts, holding your breath for each rep may not be a reality with you are exhausted, so focus on “bracing your midsection”.

For the cash-out we are going to spend some time working on a max ring support for 3 sets.  Ring supports are holding a position at the top of the rings with your arms to your sides and externally rotated.  For many of us who struggle with ring dips, it our ability to stabilize ourselves which make the movement more difficult than a standard dip bar.  These drills will help us learn how to fire the correct muscles to suspend ourselves appropriately.

 Results