Tuesday, 02 September 2014

Posted: September 1, 2014 in WODs

For the month of September, after Smolov is done, CF Bolling will focus on improving Olympic lifts, so every day will see some kind of snatch accessory work (SAW) or clean+jerk accessory work (CAW).  The goal is to see not only your technique on both the snatch and clean&jerk improve, but also to ideally see your 1RM for each lift increase.  Work hard, stay focused, and have fun!


5-10min Hip/wrist/shoulder mobility.  See links at bottom.


20min to work on snatch.  Bring phone/camera to film and analyze your form!


For time:

800m run

10 Box jumpovers (24″/20″)

20 pistols (10 ea. leg)

30 DUs

20 pistols

10 box jumpovers

800m run


Wrist mobility – https://www.youtube.com/watch?v=iLheJx3Gnsk
Shoulder mobility – https://www.youtube.com/watch?v=q0Elx93duAA
Hip mobility – http://www.allthingsgym.com/squat-mwod-series-part-1-of-3/, http://www.allthingsgym.com/squat-mwod-series-part-2-of-3/, http://www.allthingsgym.com/squat-mwod-series-part-3-of-3/

  1. Gerard says:

    12:40 WOD think the new kicks helped. We’ll see if the lighter shoes help.

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