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)