Tuesday
Warmup/Mobility)
1) 3 Rounds: 50’ High knees, 50’ Butt Kicks
2) 10 Leg Swings, Samson Lunges, PVC Dislocates
3) Teams of 3, 3 Rounds each:
100’ Sled Drag – Walk not sprint, try to keep heels down
10 Good Mornings
10 Overhead Squats – Use a PVC or Barbell for both movements
*One person per exercise, rotate through
WOD A) E90SECS x 8 sets: 1 Snatch Pull + 1 Snatch + 1 Snatch Balance
*Start @ approx. 55-60% of 1RM and add each set as long as technique permits
WOD B) Alt. EMOM x 15 mins:
1) 3 Deadlifts @ 70-80% of 1RM
-No touch’n’go,
-Work on bar speed off the ground over weight; if it’s slow, don’t go heavier than 70%
2) Kipping / Butterfly Pullups
– choose a challenging number that you can maintain for 5 sets unbroken
3) 6-8 Dips
– weighted if possible
WOD C) (Optional) 2-3 Rounds:
10-20 GHD Hip Extensions
30 secs Weighted Plank
Crossover Symmetry Plyo 2-3 exercises each round
