DATE – Sunday
STRENGTH
Warm-up
Easy 750m Row
Mobility
Upper: Dislocates with orange band, Shoulder Stretch with Band on pullup bar
Lower: Hip Cirlces, Leg Swings, Squat prep
WOD A) 15 mins to establish a Heavy/1RM Snatch
WOD B) EMOM for 7 mins: 1 Snatch + 1 Hang Snatch @ 70-80% of WOD A – Don’t go any heavier than form will allow
WOD C) EMOM for 7 mins: 2 x 1&1/4 Front Squat @ 65-70% of 1RM – Keep it fast
WOD –
Warm-up
500m Run
Shoulder Circles
Leg Swings
Mobility
2 Rounds:
10 Scapular Retractions in pushup position (Slow and controlled)
10 Band pull-aparts at chest height
10 Scapular Retractions hanging from pullup bar or rings
10 Band Pull-aparts: elbows at 90 degrees, external rotation
WOD A) Bench Press (20 mins):
2×5 @ 75%
2×3 @ 80%
2×2 @ 85%
1x Max Reps @ 50%
WOD B) In teams of 2 – Run together but split work evenly:
800m Ball Run with 40/30lb Slamball
20 alt. Burpee Box Jumps 24/20” (10 each)
40 2’for’1 Wallballs 20/14lb (Squat twice every rep)
60 Ground to Overhead 55/35lb plate
40 Calorie Row
20 KB Thrusters with two 24/16kg KB’s
800m Ball Run with 40/30lb Slamball
