WOD 201203 - FRIDAY



WARM UP

Coach's Stretch

Shoulder and T-Spine mobility

3 RDS

6 PVC OHS

4 Hollow Swings + 4 Alt T2B

6 Broad Jumps

25 DU's or 40 SU's



Skill / Strength

Snatch Complex


5 Sets

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch


70-75% or moderate-heavy load

*choose wieght you can do unbroken sets




WOD


27-21-15-9

Ab-Mat Sit Ups

Pull-Ups

Double Unders


TC: 14 Mins


Post WOD Accessory:

50 L/R Side Plank Rotations

https://youtu.be/oMF8P-FT_eo


90 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front