1/27/12 Pull Over on Bar & Rings Plus The Hang Power Snatch

-Written by KC

Constantly Varied Warm Ups and Skills Lessons at AllStar:

We worked on Pull Overs on the bar today, then some athletes progressed to a Pull Over on the rings, using the band as a guide for hip placement.

Our Warm Ups include movements like Cartwheels to work on balance, coordination, flexibility, and agility, as well as cultivating your inner child. Our AllStar men do cartwheels OH YAYA!

Josh works the Hang Power Snatch in todays WOD which was put together in a complex that also included Deadlifts and Overhead Squats.

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Workout of the Day

Warm Up:

Practice 1 min. on each station:

Fish Game

Hold top of Pull Up

Cartwheel

Hang at bottom of Dip

OH Squat with bar (45/35)

Skill:

11am class: Pull Over the Bar/Backward Roll to Support on the Rings

Bergener Warm Up & Hang Squat Snatch

WOD:

Five rounds for time of:

135 pound Deadlift, 9 reps

135 pound Hang power snatch, 6 reps

135 pound Overhead squat, 3 reps