Here we go... 26 days till Fittest Farmhand!
AOWR has not one, but TWO teams entered!!!
AUG. 23rd
Time to train!!! Let's be the best we can be (is there ever a time we don't try?!?!)
EVERYDAY you MUST either train form for Snatch &/or Clean...
What does this mean??? Choose some of the following EVERYDAY:
HIP OPENERS
Sealfit Hip Mobility (Lungewalk-Duckwalk-Groiner)
HUG Hip Mobility (Sidewinder-Lunge-Prisioner[Sampson]-Pigeon)
Snatch Work (Pre/Post WOD)
OHS...3sec pause @ bottom
Burgener Warm-Up Progression (Snatch)
Pressing/Heaving Snatch Balance...Snatch Balance...Sotts Press
Hang Squat-Snatch
Clean Work (Pre/Post WOD)
Front Squats...(3sec pause @ Bottom)
Clean Progression (Shrug/Row/Muscle Clean/Propulsion)
3 DL + 3 Hang Squat-Clean + 3 Front Squats
3 DL + 3 Power Cleans + 3 Squat-Cleans
3 DL + 3 Hang Cleans + 3 Squat-Cleans
Warm-Up ~ Run + Burpees
Scissors Kick
5 RFT ~
7 Deadlift (275#/185#)
30 Air Squats
7 HSPU
Front Squat
5 x 7, across
Ashley (Pro-Volley) ~ 9:47 (@45#/mod)
Drake ~ 11:35 (@225#)
Moon ~ 9:53 (@225#)
Des ~ 12:17 (@135# + bar push ups)
Witt ~ 11:26 (@65# + reg push ups)
Val ~ 11:17 (@155# + band) / emom for 7min- 1FS@155#
Syd ~ 11:34 / 205# (last set was 225#)
tb ~ 12:08 (25# Bumpers) / 185# (OHS)
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