Happy Birthday to Cardio Coach Rob!!
Inguz Update: Below is a breakdown of the programming for the week. We’ve got a couple benchmarks to start the week off, and a solid team of 3 WOD on Saturday!!
Monday: Benchmark WOD (“Fran“)
Tuesday: Benchmark WOD (“Jerry“)
Wednesday: WOD
Thursday: WOD
Friday: WOD
Saturday: Team WOD
Sunday: WOD
WOD
“Fran”
For Time:
21-15-9
Thrusters (95/65#)
Pull-Ups
* Post time to the whiteboard. Compare to 07.09.16.
Accessory Work
1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch
Squat Snatch
* Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift. Drop bar after low hang squat snatch.
On the Minute x 9: 1 Squat Snatch
Minute 1: 77%
Minute 2: 80%
Minute 3: 83%
* Repeat this cycle (2) additional times.
2. Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
* Rest 2:00 between sets.
