DATE – Tuesday
Warm-up)
Junkyard Dog w/partner (Ankle circles/calf stretch etc. first)
2 rounds:
5 Wall Angels – slow and controlled
10 Band pull-aparts
10 Band dislocates
Mobility) Shoulder stretch w/green band
WOD A) 18-20 mins to build to a Heavy Snatch Pull + Snatch – Experienced lifters get straight into it. Tech review with newer lifters.
*Use the Snatch Pull to feel the movement pattern before going back to the ground, resetting, and snatching the weight. 4-5 working sets max, don’t burnout before the WOD.
– CHOOSE EITHER WOD B OR C DEPENDING ON SKILL LEVEL. If you don’t have muscle ups before today then you will be doing WOD B as there will not be a muscle up clinic before the WOD today. Here is a link to the gymnasticswod.com muscle up page. There are some great video demos that you can learn from and practice in class.
WOD B) For time: (12 min cap)
18-14-10 Chest to Bar or Regular Pullups
18-14-10 Ring Dips or Bar Dips
9-7-5 Snatch – Pick a weight that will challenge and tax you physically but you can also keep solid mechanics with
-OR-
WOD C) “Amanda” (12 min cap)
9-7-5 reps for time of:
Muscle Up
Snatch 135/95lb (reps must be full squat)
*Muscle Up reps and Snatch weight can be modified if you have some muscle ups and would like to try this workout.
