WOD – Wednesday 12/14

Hard work in the gym seems a little too obvious to discuss. But it isn’t, because like anything that you want, anything that’s worth something to you, it is going to be hard and it is going to take some hard ass work. Coming in and sweating isn’t going to cut it if you really want to seem some progress. You need a plan and you need to stay focused on the task at hand.

Sit down and determine what is important to you. What would get you really fired up if you achieved it? Write it down and look at it every day. Come into the gym with it burned into your brain. Attack each day with that goal in mind and see what you can accomplish. Because with that focus, that determination, and that hard work there’s nothing is safe from your domination.

Spend 2 minutes in Z1
Then 2 rounds
10 OHS w/PVC
10 ring rows
50′ bear crawl

Keg drill to prep for OH position.
*Use foam roller and OH squat position
10 OHS w/BB and a pause in the hole
Spiderman to half kneeling position for ankle mobility

OHS – 10×3; building in weight
*sub in front squats for those who cannot OHS
Think about the goal of the strength session. If you cannot complete an OHS with full ROM, putting on a lot of weight and doing really low-quality half reps will never take the place of a full squat. Regardless of what’s on the bar, the load will never be heavy enough to create change. If you want to work on the movement keep the weight very light and fight for every inch. Or if you prefer to work on strength, switch to the front squat.

“Red Fish”
4 rounds
:60 max cals on AB
10 power snatches (95/65#)(75/55#)
Rest 1:00
*this is going to be fast, keep the weight light enough to go unbroken.

Cool down
Lax ball on shoulder and bottom of foot

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