Wednesday 07/11/18

Wednesday 07/11/18

A. WARM-UP x3

-x20 single unders

-x10 PVC shoulders

-x5+x5 PVC full moon

-x20 PVC OH high knees

-x10 floor hip openers + PVC OH press

-x5 PVC OH squats

 

B. E1.5M FOR 6MINS

x3 OH squats @75-80%

 

BARBELL WARM-UP

x3 snatch lift-offs

x1 shrug from each position (high hang, hang, just below knee)

x1 high pull from each position (same)

x1 power snatch from each position (same)

rest

then complex below twice with empty barbell

 

 

C. E1.5M FOR 12MINS

x1 snatch lift-off + x1 hang power snatch + x1 squat snatch from below knees (BOTC)

 

(pause 2sec at knee on the lift-off, controlled return on the floor – 1sec, then DL -> hang power snatch -> controlled descent to just below knees -> squat snatch)

 

D. WOD – FOR TIME

50 DUs (100 singles)

40 sit-ups

30 pull ups

20 hang power snatch (RX: 60kg/40kg , Sc: 40kg/25kg, Beg: 25kg/17kg)

10 burpees OTB

 

(time cap:10mins)

 

 

6:10 CLASS 

A. WARM-UP (same as Tuesday’s)

-x20 arm hugs

-x20 scissor swings

x10 downward dog to cobra

-x10+x10 single leg KB DLs

-x5 inchworm push ups

B. EMOM FOR 10MINS

min1: x15 TRX push ups

min2: x15 sumo KB DLs

C. WOD – 4 ROUNDS FOR TIME

100 singles (alternative bike 10 cal)

40 sit-ups

30 TRX rows

20 DB snatch

10 wallballs

(time cap: 25mins)

 

 

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