Friday 05/10/18
A. WARM-UP x3
-x10 PVC shoulders
-x5+x5 PVC full moon
-x10+x10 leg swings
-x10 floor hip openers + PVC OH press
-x5 OH squats
-x5 tuck jumps
B. E2M FOR 12MINS – BACK SQUAT
-x5 @60%
-x4 @70%
-x3 @80%
-x2 @90%
-x1 @95+%
-x1 @100+%
BARBELL WARM-UP
-x2 snatch DLs (start from snatch starting position and DL like you would snatch)
-x1 shrug from each position (from high hang to hang to floor)
-x1 high pull from each position
-x1 power snatch from each position
rest
show complex (snatch DL, hang squat snatch, squat snatch from just below knee)
C. EMOM FOR 8MINS
x1 snatch DL + x1 hang snatch + x1 snatch just below knee @65-70%
D. WOD – 6MIN AMRAP
6 OH squats
6 burpee box jump overs
(RX: 60kg/40kg, Sc: 40kg/25kg , Beg: 20kg/15kg)
6:10 class
A. WARM-UP
TABATA1
-jumping jacks
-squat + side leg raise
TABATA2
-mountain climbers
-inchworms
B. EMOM FOR 6MINS
min1: 40sec plank
min2: 20sec side plank +20sec side plank
C. E2M FOR 12MINS
set1: 15cal ski-erg
set2: 30 KB swings
REST 2MINS
E2M FOR 12MINS
set1: 30 box jumps (or weighted step ups)
set2: 20cal row