WOD for Friday, June 14
WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6 am
Rest is under-rated.
As the 10am session last Saturday was particularly crowded due to visitors from CFBC, most of you were unable to establish 1RM for OHS or snatch; thus, the title of today’s post.
Today is all about focusing on form.
Overhead squat (OHS) OR snatch
Most of you (including yours truly) will be focusing on the OHS in the coming weeks. For more seasoned athletes (I’m talking to you Jay, Josh, and Jeff) your focus will be on the technically demanding snatch.
For the OHS, focus on armpits forward and elbowpits toward the ceiling. Descend in control and drive out of the bottom.
For the snatch, focus on full extension as well as quickly dropping under the bar. There are so very many things to focus on that we’ll just begin with just these two.
3 Rounds NOT for Time; rest exactly 2 minutes between rounds
As Many UNBROKEN REPS as Possible
Option A (unassisted):
Option B (bands allowed but matador not allowed):
Chest to bar pull-ups
Hand release pushups
Option C (bands and matador allowed):
Dips (ring or matador)
Quickly transition from 1 activity to the next (although you may need to do activities in different order). If using assistance, choose less resistance than you typically would. Ensure that you can complete no more than 10 reps with the band(s) you select. You may not mix and match, i.e., you must choose one of the three options and stick to it.