For time:
30 power snatch (135/75)
In today’s class, we will learn how to perform the king of Olympic lifts … the snatch.
In no time, you’ll be snatching over 470 lbs like this guy.
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Courtesy of the Washington Post—functional yet humiliating things to do to stay active at your desk.
Comments from Big Tent enthusiast Deepika:
My favorite is the “Hallelujah”: “Sweep arms above your head and down again as you step side-to-side. Actually yelling ”Hallelujah!” is optional.”
That should go on the list of top 10 things NOT to do when Carolyn is giving an office tour!
Bonus: notice the word “tchotchkes” in the last workout!
Before doing this WOD, please review this video on proper deadlift technique and form. I’ve seen some ugly and unsafe deadlifting outside of class! Remember to keep that bar close to your body and your lumbar curve solid throughout the movement. Be just as careful on the descent as on the pull—don’t let the bar pull you down. You must keep your back safe! Doing this workout at 50% of where you are in the Wendler cycle will give you an opportunity to practice that safe form under a substantial but not crushing load.
AMRAP in 8 min:
7 Deadlifts, 50% of current Wendler 4RM
35 Double Unders
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
This is a good workout that is especially effective at helping your very worn muscles recover from weight oriented workouts. This is a lactic acid workout, meaning what exactly?
Long story short your body uses glycogen which breaks down into various compounds one of which is lactic acid. The more lactic acid present the more Growth Hormone (GH) your body releases which helps your muscles to well… grow…oh and it BURNS!
In order to spike your GH levels you need long intense sets with short rest intervals so here is the workout:
3 Rounds of 1000m rows
Row 1000 meters for time
Rest 10 minutes
Row 1000 Meters for time (trying to match your previous time)
Rest 10 minutes
Row 1000 Meters for time (again trying to match your previous time)
the “ish” part of the workout:
8 sets of Tabata squats (20 seconds on 20 seconds off)