Friday, 17 February, 2017

WARM UP – MOBILITY

Big dynamic stretch

Power Snatch warmup with empty bar

WOD A

POWER SNATCH X 3
EMOM x 10 mins:
3 T&G Power Snatch

-Start at approx. 60% and build as needed, avoid going to failure

WOD B

SCARY MOVIE PT.1 OF 2
6 min AMRAP ladder 3-6-9-12…etc.
Deadlifts 255/175lb
Handstand Pushups

-Score = completed rounds + reps, i.e. 12’s = 4 rounds
-Rest 4 mins between pt.1&2
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SCARY MOVIE PT. 2 OF 2
6 min AMRAP ladder 3-6-9-12…etc.
DB Thrusters 2 x 45/30lb
Chest To Bar Pullups

-Score = completed rounds + reps, i.e. 12’s = 4 rounds
—————————————————–
-Start on pt. 1 or 2

ACCESSORY

3 rounds:
15-20 GHD Reverse Hypers
2-3 Crossover Recovery exercises