Wednesday 161116

 

Dynamic Warm-Up – Mobility

Prepare to for..Strength:
Find today’s 1RM Strict Press

WOD
3 Rounds For Time:
21 Calorie Row
21 Power Snatch 95/65, 75/45, 55/35
*Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Gymnastics Accessory
Find max time spent in nose and toes HS hold in one attempt with no breaking at the mid-line, or shoulder protraction.

Strength Accessory
Find max set of strict HSPU in one attempt

Accessory: bullet proof shoulders week #2 on board

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