Wednesday 170705

griff

 

Dynamic Warm-Up – Mobility

A. Strength:
10 min to find 1RM strict press
10 min to find 1RM Push Press

 

WOD:
“GRIFF”

2 RFT
Run 800M
Run 400M backwards

Scale for those who can’t run: 2 rounds
Row 1000 M or Bike 1.3 miles.
200 M backward walk

For those who REALLY can’t run: 2 rounds
Row 1000 M or Bike 1.3 miles.
400M Ski

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

COOL DOWN

 

Above and Beyond:

Be sure to note your reps, as we will be retesting these at a later time.

30 min to find max power snatch and snatch.

2-3 sets each, max rep strict and kipping handstand push up.

Accumulate 30-50 around the worlds, total. 5 sets or fewer. Hold a rag or knee sleeve or something between the feet.

X-over symmetry, recovery protocol

 Extra mobility.

 

 

 

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