Friday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 BP Russian twist
:10 Rest
:20 Superman hold
3 Sets of:
8 good morning + hop
8 alternating plank reach throughs
8 alternating overhead lunges (in-place)
8 box jump-overs or step-ups
Weightlifting
Metcon (Weight)
8 Minute EMOM :
2 behind the neck snatch grip push press
2 behind the neck snatch grip push press
Increase load across EMOM. power Snatch from the deck
Warm-up
PRIMER WOD ROUND
2 sets:
2 power snatch
4 overhead squat
6 box jump overs
– Rest 1:00 between sets.
2 sets:
2 power snatch
4 overhead squat
6 box jump overs
– Rest 1:00 between sets.
Metcon
Metcon (Time)
RX (12 rounds with Partner is an option) 16:00
6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
INTERMEDIATE
6 rounds for time:
6 power snatches (65/95 lb)
9 overhead squats
12 box jump-overs (20/24 in)
BEGINNER
6 rounds for time:
6 power snatches (35/45 lb)
9 overhead squats
12 box step overs (12/20 in)
INTENDED STIMULUS
Perform multiple rounds of 6 power snatches and 9 overhead squats unbroken.
Loading is on the heavier end of light or the lighter end of moderate.
Control your pace on the box jump-overs.
Perform multiple rounds of 6 power snatches and 9 overhead squats unbroken.
Loading is on the heavier end of light or the lighter end of moderate.
Control your pace on the box jump-overs.
Cool Down
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll quads
