Wednesday, 10 January, 2018
WARM UP – MOBILITY
Dynamic running warm-up / full body warm-up
Dowel dislocates and power snatch warm-up drills
Scap pull-ups + kipping beat swing warm-ups
WOD A
POWER SNATCH X 5
4-5 min to warm-up then;
EMOM x 10 sets (5 sets each alternating)
A1: Power Snatch x 5 (‘touch and go’ reps, start light-moderate weight and build as needed. Newer athletes work from the hang position today)
A2: Toes to bar x 8-12 reps (Work on consistency with the beat swing kip)
WOD B
DEATH BY DEADLIFT & PUSH-UP
Complete as many rounds as possible:
On the first minute complete: 1 Deadlift + 1 Push-up
On the second minute complete 2 Deadlifts + 2 Push-ups
Continue on until you can not complete the required work within the minute.
Your score is your last completed round # + completed reps in your last round
Rx:185/125
*** Deadlift weight should be relatively light today, ideally 45-50% of 1RM, no more that 55%!***
ACCESSORY
3 rounds, rest as needed:
6-8/leg Single leg romanian deadlift @3,1,1,1
15-20 banded glute bridge
15-20 banded oblique / trunk rotations
