Friday, September 13, 2013

WOD for Friday: 

Hip/Shoulder Mobility Drills

1.) Snatch technique

2.) Every 30 seconds for 20 minutes perform the following: 

1 Straight Arm Snatch Pull- 1 Hang Snatch (This should be performed with 60-70% of 1RM)

3.) 3X Max Effort Unbroken Strict Toes to Bar

-Rest as needed between sets-

Post weights and additional comments.

Announcements: 

Hero Happy Hour Workout- tonight at 6pm- "Randy" 75 Power Snatches 75/55lbs

Power Supply Sampling -this Monday evening at 6pm!  Come check out some meals and learn more about Power Supply's nutrition philosophy!

Comments

[Alex M.]

Great morning classes! Really good to see the drilling with the snatch form today.

[ruth]

love this workout, thanks Pablo and Alex
#!5 but finally got my form in semi decent shape (footwork still needs major help)
9 ttb, tucks

[Laura]

Snatches: 65lbs for the first 12', 75lbs for the remainder

strict TTB: 10-10-11

Really helpful today, Alex and Pablo.

[Danielle D # 2]

I hate being sick! I really need to work on my snatch technique . . . sad Danielle . . . .

[Norm]

Hero HH Workout - Randy: 8:00 as rx'd

snatch nasty.

[Megan Gallagher]

Hero workout
Randy: 6:45 RX
Fun times. I liked the mobility warmup! Thanks rob

[Brian C]

Randy: 9:00 Rx.