Oct 10 2012
– There will be no Saturday Class this weekend –
Well, it’s that time of the week again…Wednesday recovery day! Today we’re going to learn how to play with one of our new toys, the Rogue Y-1 Yoke. NOT TO BE MISSED!
2 Hang Power Snatches + 1 Overhead Squat x 8 Min OTM
Note: You will do 2 Hang Power Snatches and then without reseting your feet 1 OHS. This is designed to practice receiving foot position and remind (read: punish) feet being too wide/narrow on the Pwer Snatch
WOD – Not For Time
10 HandStand Push Ups
10 Chest to Bar Pull Ups
50′ Yoke Walk – Heaviest Possible
20 Weighted Sit Ups
Notes: HandStand Push Ups should be scaled enough that they can be done in 1 or 2 sets. Ideally the first 2 rounds unbroken and a VERY difficult 3rd round with at least 6 reps unbroken to start the round. Use a deficit if needed. C2B Pull Ups the same, weight vest if needed.