Friday, 28 July, 2017
WARM UP – MOBILITY
Dynamic joint warm-up
Dowel dislocates
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Power snatch technique work & warm-up drills w/ dowel and/or empty barbell
WOD A
POWER SNATCH X 2
3-4 min warm-up time, then;
Every 2 mins x 8 sets:
Power Snatch (touch and go reps)
6 – 6 – 4 – 4 – 2 – 2 – 2 – 2
Start first set at ~50% of 1RM and add weight each set as needed building to a heavy double.
WOD B
THUNDERBELLS
Complete for time:
27 – 21 – 15 – 9 reps of:
Kettlebell Swing (24/16kg)
Ring Push-ups
200m run (after each round)
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Rx for ring push-ups: rings set to lowest height, feet on a 20″ box. Scale to regular push-ups.
ACCESSORY
Tabata abs:
Complete 4 rounds of: (4 mins)
20s anchored / weighted sit-ups
10s Rest
20s Grasshoppers
10s rest
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Crossover Symmetry “Plyo”
