22 Jul WOD- Wednesday, July 23

CFPH’s Clean Break Barbell Club with Coaches Victor Pimentel and Eugenio Aleman starts today at 7:30pm! First class is free. See our CBBC webpage for more details.

WOD: Wednesday, July 23

Strength: Snatch

a) 3 sets of:
1 snatch high pull
1 Hang Snatch
1 Snatch
-add weight each set

Lv1: power snatches
Lv2: Pwr Sn +OHS
Lv3: Hang squat, Squat Snatch

b) 12 min EMOM: 1 Squat Snatch
add 5-10lbs each time. Working up to 1 RM

WOD: 8 min AMRAP

10 *Box Step Ups with KB/DB
10 V-UPs

*10 total, alternating legs is OK

Lv1: 25/15
Lv2: 35/25
Lv3: 55/35

WOD Prep with Yasmen– How to prepare your body for the WOD:
1. Shoulder Opener with Lacrosse Ball
2. Banded Lateral Opener

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

Week 7/21-7/27/14
1. Kipping MU transition Drill 2×5
2. Jumping MU Transition 2×5
3. Swing Hip to Rings with false grip hold
4. Ring dips 3 x 5-10reps

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