OH DB Action


JT Scott | 11/03/2019 | 2

The last Open Workout is coming on Friday, and I’ve got a personal prediction that it’ll be “Fran plus Bonus Fran”, so that means thrusters, pullups, and probably muscle-ups. We’ll see when it gets to Thursday night, but we’ve geared the programming this week to work around that expectation.

That means today we’ll be working those pullups, and then giving your kip a few days to rest. The Strength work isn’t meant to be near your max snatch, but it is meant to build your ability to generate explosive power repeatedly. (The EMOM format will look familiar to something else we did recently.) Once we get into the WOD, it’s going to be 12 hard-charging minutes.

Shoulder and core stabilization will be crucial to success, and if you can maintain the overhead position there’s very little reason to pause in this workout. Aim for 6 rounds, and see if you can hit it! 7 is within reach, if your pullups can go unbroken.

STRENGTH:
EMOM 10
2 Hang Power Snatch, 2 Power Snatch (Touch-n-go)

WOD:
AMRAP 12
6 DB Snatch (Right arm)
6 DB Snatch (Left arm)
6 DB OH Squat (Right arm)
6 DB OH Squat (Left arm)
12 Pullups
* Same DB throughout, RX is 50/35


2 comments for “OH DB Action

  1. Nadav says:

    STR: 75#
    WOD: 4+3 @ 35#

  2. Eoin says:

    STR: 85#
    WOD: 5 + 3 @ 35, OH lunges

Leave a Reply

Your email address will not be published. Required fields are marked *