Warm-Up:
Coach’s choice
Pre WOD prep:
OT2M for 6 sets. Build to WOD weight.
1 hang power snatch
1 overhead squat
WOD
El Presidente
AMRAP 20
50 double unders
10 pullups
6 Hang power snatches(135,95)
4 Overhead squats(same)
Option 2:
AMRAP 20
50 double unders
10 pullups
6 Hang power snatches(95,65)
4 Overhead squats (same)
Option 3:
AMRAP 20
50 double unders
10 pullups
6 Hang power snatches(75,55)
4 Overhead squats(same)
Options for double unders:
1. Speed steps
2. 1.5 the singles (75)
Post WOD:
Banded overhead distraction. 2 minutes per side.
CFS Brief:
Day 31 WLC
Prep to 60#
El Presidente 1.0: 7 Rounds | 50 Speed Steps | 55# HPS/OHS
El Presidente 2.0: 8+50 | 50 Speed Steps | 10 TTB (alternate with 20 Sit UPS) | 65# Hang Power Clean/Front Squat
A “fun-sized” class of 4 at 5:30 this morning, but the small size still kept the intensity high 😬
Did a modified version of the workout alongside Dmitri at 6:30 as no one should work out alone! Alternated rounds of TTB and Ab mats and worked on hang power cleans and front squats. Thanks Hanna for the cues on the hang power cleans (I really thought I had faster elbows…)
El Presidente. Used the WOD for. Good practice for me on mobility and technique. #65 snatch. PVC OHS to seated bench. Focus was to squat/sit and keep the pvc in line with hips. Really helped get a better feeling of the movement. Thanks JB for the guidance.
6 Rounds #65. OHS was the limiter.
6+53 @ 95
Challenging WOD today.
El Presidente: 7+79
Single Unders (75)
Ring Rows
#65 HPS & OHS
THAT workout is craziness! Such a challenge today. If you missed this one, then get it on Sunday Funday. You won’t be disappointed.
7 rds @ 55#