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11.02.2012

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Warm-up Drills
I. Run 800m
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility

Impact/Focus: Olympic Lifts EMOTM
EMOTM x 2 Reps of Snatch OR Clean

Every minute on the minute choose one of the following to execute for 2 reps:
2 Reps of Athlete’s Choice (based on current skill levels)
-Snatch (Getting Under the Bar)
-Clean (Breakdown of ‘Pulls’)

Post results to comments.

“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press
Box Jump
Slamball (40/20lbs)
Then…
Row 500m (Power Curve Refinement Emphasis)

Post results to comments.

Skill Development
‘’Learn 1/Teach 1’’
Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.

Samy Daghir

1 thought on “11.02.2012

  1. EMOTM x 2 Reps of Front Squat

    Completed with 185#

    “Leg Drive VS Hip Drive”
    Row 500m
    Then… 15-12-9 of:
    Push Press (115#)
    Box Jump (24″)
    Slamball (40/20lbs)
    Then…
    Row 500m

    11:51

    That hurt…

    ~Chase

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