WOD 201105 - THURSDAY

WARM UP

Overhead Squat/Shoulder Mobility


3 ROUNDS

6 PVC snatch balance

5 kip swing + 3 pull up

6 bird dogs

3 Burpee Broad Jump

100m Run


S/S

Within 15 mins

6 Sets

Snatch Tech - Complex

3 Low hang muscle snatch (just below the knee)

+ 3 Pause Overhead Squat


*Light Load - limiting factor is muscle snatch

*focus on technique

*explosive hips and shoulder shrug



WOD

4 ROUNDS

EVERY 4 MINS

200m Run

10 Pull-ups

6 SA Devil's Press (50/35)


Focus on PACE!

Increase pace each round

*score is time on LAST round

75 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