Friday, 9 February, 2018

WARM UP – MOBILITY
Banded shoulder warmups: dislocates, rotator cuffs, Y raises, overhead squats
Alternate band drills with hanging & dip warmups

Tech WOD A movements

WOD A
SNATCH BALANCE W/PAUSE X 1
Pause for 3 secs in the bottom/catch position before standing
SNATCH PULL X 3
Alt. E90SECS x 4 sets of each (12 mins)
1) Snatch Balance w/pause x 1
2) Snatch Pull x 3

-Heavy as possible with both movements, aim for 100%+ of 1RM Snatch, building as needed

WOD B
RINGZ ‘N’ TINGZ
For time:
100 Double Unders
25 OHS @ 95/65lb (1-2 sets)
10 Ring Muscle Ups

80 Double Unders
20 OHS @ 115/80lb
8 Ring Muscle Ups

60 Double Unders
15 OHS @ 135/95lb
6 Ring Muscle Ups

40 Double Unders
10 OHS @ 155/110lb
4 Ring Muscle Ups

20 Double Unders
5 OHS @ 185/125lb
2 Ring Muscle Ups
——————————————————
RINGZ ‘N’ TINGZ – INTERMEDIATE
For time:
50 Double Unders
25 OHS @ 75/55lb (1-2 sets)
20/15 Ring Dips

40 Double Unders
20 OHS @ 95/65lb
16/12 Ring Dips

30 Double Unders
15 OHS @ 115/80lb
12/9 Ring Dips

20 Double Unders
10 OHS @ 135/95lb
8/6 Ring Dips

10 Double Unders
5 OHS @ 155/110lb
4/3 Ring Dips

-Newer to classes:
-Doubles: 1-2 x the amount as singles
-OHS: start with an empty bar and add 5-10lbs each round if needed
-Dips on a bench – elevate feet if possible

ACCESSORY
1) 20-15-10-10
Barbell Bicep Curls – increase each set as needed
-Rest 30 secs-
DB Tricep Roll-back extensions
-Rest 90 secs-

2) Crossover Plyo