WOD 210409 - FRIDAY

WARM UP


Coach Stretch

Hamstring Stretch


2 RDS


instructor lead Burgener Snatch Warm-up


Skill / Strength


4 Sets

6 Weighted Barbell Good Mornings

Tempo: 3s down, explosive up


Superset:

6 Renegade Rows


WOD


12 - 9 - 6 - 3

Box Jump Overs

Squat Snatch


RX: 115/85#

TC: 12 Mins


Post WOD Accessory


10 Turkish Get-Ups



108 views0 comments

Recent Posts

See All

WOD 210803 - TUESDAY

WARM UP Coach Stretch Lats and Wrists / Front Rack Mob. 3 RDS 5 Med Ball Cleans 4 Cobra Burpees 6 Straight Leg KB Deadlift 5 Goblet Squat Skill / Strength 3 x 8 1 1/4 Front Squat Moderate / Light Supe

WOD 210802 - MONDAY

WARM UP Coach Stretch T-Spine & OHS Mob. 3 RDS 6 Sumo stance KB deadlift 5 Scap Pull Ups 6 PVC OHS 5 Pike Push Ups Skill / Strength 5 sets 2 Snatch Balance + 1 OHS Increasing light to moderate loads S

PARTNER WOD 210731 - SATURDAY

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk + 4 Shoulder taps 3 Strict Half T2B + 10s Hanging L-Sit Partner