9.24.2013

Wednesday 09.25.13

Chase's shirt says "I want to be formal, but I'm here to party."
A little vocab lesson before we launch into today's WOD:

"Snatch Grip": Wide grip on the bar, just like you are doing an overhead squat or setting up for a snatch.

"Hang": This prefix before the name of a lift means the starting position is standing with the bar hanging at your waist/hips.

"Power": This prefix before the name of a lift means you finish the lift high (i.e., you do not finish in a squat).

"AHAP": As Heavy As Possible. Choose a weight that is challenging, yet won't cause you to peter out before the 8 rounds is up.

Deadlift: know it, love it, use it. This is how we pick things up off the ground.

Snatch: Taking the bar from the ground to overhead in one fluid movement. Easier said than done, which is why we are practicing getting better at it today. Oh, and it also makes you more explosive and helps define those abdominal muscles. Tighten up, Warriors.

WOD
Untimed Strength:
8 Rounds of 3 Snatch-grip deadlift (115% snatch 1 RM), then
8 Rounds of 3 Hang Power Snatch (AHAP)
8 Rounds of 3 Overhead Squat (AHAP)
--
Cash Out:
7 minutes of burpees

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