DATE – Sunday – STRENGTH

 

Warm-up: Junkyard dog

 

Mobility: 5 min of personal mobility time (Hips / thoracic spine / shoulders etc)

 

WOD A)  6 x 3 hang snatch (3 unbroken reps, work on speed under the bar)

 

WOD B)  4 x 1.1.1 snatch pulls @ 100-105% of 1RM

 

WOD C) 3 x 15 weighted hip extensions

 

 

DATE – Sunday – WOD

 

Warm-up: Dynamic shoulder / core warm-up

 

Mobility: 5 min to lacrosse ball shoulders

 

WOD A) Kipping pull-up practice – 6-8 minutes to work on whatever progression you are at. Quality > Volume

 

Review WOD B movements and scaling options

 

WOD B) 5 Tabata interval sets (20s work / 10s rest x 8) for each movement – rest 1 min between movements (25 mins)

 

Hollow rocks or (Parallette L-sit hold @ 10 work / 20 rest)

Pistols (alternating)

Static handstand hold

Jumping lunges

Dead hang to inverted on rings (sub ring tucks / toes to rings)