WARM UP
Dynamic lengths
Banded shoulder warm-up (Dislocates, pull aparts etc.)
Banded shoulder warm-up (Dislocates, pull aparts etc.)
MOBILITY
Banded shoulder/overhead stretch
WOD A
Spend 6-8 min warming up / reviewing barbell and gymnastics movements in WOD A1 and A2.
Review beat swing / kipping pull-ups & TTB with newer athletes
Review beat swing / kipping pull-ups & TTB with newer athletes
Power Snatch & Pull-up Intervals
Complete 4 rounds for total reps:
30s x Max reps power snatch (135/85)
— Rest 30s —
30s x Max reps pull-ups
— Rest 30s —
30s x Max reps power snatch (135/85)
— Rest 30s —
30s x Max reps pull-ups
— Rest 30s —
Rest 3 min
S2OH + TTB Intervals
Complete 4 round for total reps:
30s x Max reps shoulder to overhead (135/85)
— Rest 30s —
30s x Max reps toes to bar
— Rest 30s —
30s x Max reps shoulder to overhead (135/85)
— Rest 30s —
30s x Max reps toes to bar
— Rest 30s —
WOD B
Row, Run, Row
Compete for time:
500m Row
1 km Run
500m Row
500m Row
1 km Run
500m Row
