WARM UP – MOBILITY
Pull out a skipping rope, dowel, barbell and a box
2 rounds:
30-45s Skipping drills
Dowel dislocates / Thoracic openers/rotations
Box step ups / box jumps
Stretch out hips / hamstrings / overhead / calves
Review Power snatch and deadlift with dowel and empty barbell
WOD A
5-7 mins to warm-up to working weight for power snatch and other WOD movements.
TOXIC PONY
Complete 10 rounds for time with partner:
3 Power Snatch (155/105)
6 Box jumps (30/24)
9 Deadlifts (155/105)
27 Doubleunders (30s max)
Alternate complete rounds with your partner until you have completed 5 rounds each.
Power Snatch should be too heavy for 3 touch and go reps, but light enough for 3 quick/quality singles (scale up or down as needed)
WOD B
In remaining class time, complete 3 rounds of:
6-8/leg Single leg Romanian deadlifts
12-16 Alternating elevated step back lunges (stand on 1-2 bumper plates, hold 2 KB/DB by your side)
10-15 Side plank hip raise + 20-30s side plank hold / Side
- Rest 60-90s between rounds –
ACCESSORY
3 rounds:
20-30 Banded good mornings
15-20 GHD Sit-ups, V-ups, or Tuck-ups
- rest 60s between sets –
