DATE – Sunday – STRENGTH
Warm-up
400m Ball Run 20/14
Mobility
Shoulder band pull-aparts
Pre-squat hip mobility
WOD A)
Hi-Hang Snatch: 5×3 – heavy but perfect, rest 90 secs
WOD B)
3×3 Snatch First Pull (3 second pause above knee) + Hang Snatch Pull
3×5 Snatch Grip Push Press
*Heavy as form will allow for both exercises. Alternate, resting 60 secs between
DATE – Sunday – WOD
Warm-up/WOD A)
1) For time:
With a partner, accumulate 2km on the rowing machine as fast as possible, rowing no more than 250m at a time.
2) Movement prep/warm-up
WOD B)
For time:
1 Rope Climb (3 Strict Pull-ups ‘OR’ 5 Ring Rows)
5 KB Man Makers 2 x 16/12kg
20 OH Walking Lunges 55/35lb plate
1 Rope Climb
4 KB Man Makers
18 OH Walking Lunges
1 Rope Climb
3 KB Man Makers
16 OH Walking Lunges
1 Rope Climb
2 KB Man Makers
14 OH Walking Lunges
1 Rope Climb
1 Man Maker
12 OH Walking Lunges
*Man Maker = pushup, row left arm, pushup, row right arm, power clean, push press
