ANNOUNCEMENTS:
– Bear Grips will be here during the PM classes with a table setup and demoing/selling their products. We have a fun workout planned so you can test out their gear during the WOD. Products will also be for sale for discount.
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload of Snatch.
Snatch 1-1-1-1-1 (:03 Pause at bottom)
Post loads to comments.
“Bear Climb”
Complete 5 rounds of
1:00 x Rope Climbs
:20 x Bear Crawl
1:00 x Wallball (20/14)
:20 x Bear Crawl
Post reps per movements to comments.
Skill Development
ROMWOD “Shoulder Day”
Snatch: 165#.
“Bear Climb”: 8 • 118 Rx.
“Cleans in lieu of Snatches”: 145# 0:03 pause in squat
“Bear Climb” 4 Rope Climbs + 1 Rope Pull ups x 3/approx 65 WBs (??).
Snatch: 65#
Bear Climb: 60 WBs / .75 rope climbs x2 + 8 or so rope pulls
Snatch: 135# only about 2 second pause at the bottom
“Bear Climb”: 103 Wallballs/1 rope climb (rest of the rounds were rope pulls)