Monday 170626

Jump RopesYou can bring your jump ropes back and hang them up, we now have plenty of room!!

Dynamic Warm-Up – Mobility
Prepare to for..

A. WOD:
36 min total. 18 min of work.

3 x 6 min AMRAP, 6 min rest.

A1:
16/12 Cal Bike
8 DL  (Advance: 255/175 /Rx: 185/125 /S: 155/95/ B: 135/65)

A2:
10/7 Handstand Pushups.
5 Power Clean  (Advance: 205/135/ Rx: 170/115/ S: 135/95/ B: 115/75

A3:
Cindy
5 pull ups
10 push ups
15 air squats
**Scale pull ups to 10 second chin over bar hang for today. May use legs and do so on portable bar or rings, and use legs as little as possible to keep chin up. Goal is full contracture of “pullup muscles.” Remember to keep the neck long in this hold.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

B Snatch
B1: EMOM 6
1 muscle snatch, build

B2: E2MOM 4 sets (8 min)

High Hang Snatch + Hang Snatch, pause in receiving position of second snatch

B3: E2MOM 6 sets (12 min)
Snatch
Build to a heavy, not maximal. 

C: Clean
C1: E2MOM for 4 sets
Hang Power Clean + Power Clean

C2: E2MOM 4 sets
Hang Clean, pause in receiving position

 C3: E2MOM 6 sets
Clean
Build to a heavy, not maximal


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