Tasia- 195# Hang Snatch
De Load Week continues ….
A. Snatch Balance + OHS; build to heavy single
B. 1k row x 2; rest 1:45 between @90+% efforts here
C. (options below) going after wodapalooza WOD
1 rd
60 pullups
30 snatch’s 135/93
or
2 rds
30 pullups
15 snatch’s 135/93
or
3 rds
20 pulllups
10 Snatch’s 135/93
***get with your teammates and have some fun. Give each other a push!
D. Assistance Work
3 x 10 GHD Back Ext
DB SA Row 4 x 6-8 reps (heavy)
Banded Scap Squeezes 3 x 20
Core Work (athletes choice)
A- wanted to get a little volume in Bc shoulders felt like trash after wodapalooza redos 225 ohs 3 reps x5 rest exactly 90 seconds
B- 30 pu 15 snatch (x2) 4:20
C- no time so did row intervals Very shortly after Metcon
3:27.4/3:28.2
Will do accessory work tomorrow
Cable guy kept me home til 6:15 only had 1:45 to train today