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

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