Thursday, 29 December, 2016
WARM UP – MOBILITY
Banded shoulder warm up, dynamic hip/squat warm-up + prep
Dowel dislocates, overhead squats, snatch tech review
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
In 15 min build to a moderately heavy (not a max) set of:
1 power snatch + 1 hang snatch + 1 overhead squat
WOD B
“FREEDOM SAUCE”
Complete the 4 rounds for total calories rowed:
3 min AMRAP:
21 Overhead Squats (95/65lb)
21 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
18 Overhead Squats (115/80lb)
18 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
15 Overhead Squats (135/95lb)
15 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
—
3 min AMRAP:
12 Overhead Squats (155/105lb)
12 Over-the-Erg Burpees
Max Calorie Row
—
Alternate 3 min sets with a partner
—
Scale weights as needed, start at a relatively light weight and add a small amount each set.
Newer athletes may pick a light weight and keep it the same across each set.
ACCESSORY
Crossover Symmetry “Recovery”
2 min: Couch stretch + Pigeon pose / side
