130304

What an absolutely perfect week (plus a Sunday) of camps in the Deep South. I’d like to take the time to thank everyone who attended, and the host facilities who opened their doors to us. I can’t imagine better groups of campers, or better places to be able to coach them in. Side note: Spencer recommends Tiger Balm for your hamstrings (Winchester recommends yoga).

I’d also like to thank our incredible staff for all their efforts on the Deep South run. Spencer, Winchester, Ingrid, Coker and Sarabeth were absolutely brilliant, and made every camp run like a well-oiled machine.

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WOD 130304:

BBG

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#