Monday, 12 December, 2016
WARM UP – MOBILITY
5-7 min dynamic joint warm-up + full body stretch
5 min tech/warm-ups on Overhead squat + Snatch Balance w/ dowel
WOD A
3 SNATCH BALANCE + 3 OVERHEAD SQUATS
15 min to build to a moderate / heavy set of 3 snatch balances + 3 overhead squats.
Keep reps crisp and try to avoid failure.
WOD B
SUICIDE SQUAD (RX)
Complete 4 rounds for total calories rowed:
In 2:30 min complete:
7 Strict pull-ups (Supinated grip)
10 Toes to bar (Sub knee raises)
15 Wallballs (20/14)
Max Rep: Calorie Row
– Rest 2:30s –
— OR —
SUICIDE SQUAD (ADVANCED)
Complete 4 rounds for total calories rowed:
In 2:30 min complete:
7/5 Muscle-ups
10 Toes to bar
15 Wallballs (30/20)
Max Rep: Calorie Row
– Rest 2:30s –
—
You should be able to get through your “buy in” reps relatively unbroken through this WOD (so you get some good time on the rower). Scale reps as needed.
ACCESSORY
3 sets of:
10-15 GHD Sit-ups
20 Bicycle Crunches (elbow to oposite knee)
2-3 Crossover symmetry “Plyo” movements
