WOD – Sun, Nov 13
Warm-up
SPECIFIC WARMUP
SNATCH / CLEAN PROGRESSION AND PRACTICE
10 snatch-grip deadlift
10 snatch pulls
10 muscle snatches
10 hang power snatches
10 power snatches
EMOM 8 (Weight)
5 unbroken clean and jerks or snatches
221113 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 7:
7 box jumps (24/30 in)
7 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 7:
7 box jumps (20/24 in)
7 kipping pull-ups
BEGINNER
AMRAP 7:
7 box jumps (16/20 in)
7 ring rows
<h3>INTENDED STIMULUS</h3><ul><li>Fast and furious AMRAP.</li><li>Perform 6-10 rounds.</li><li>1-2 sets on the chest-to-bar pull-ups.</li><li>Keep moving on the box jumps.</li></ul>
Cool Down
2 sets:
:45 foam roll lats/side
:45 reach, roll, lift
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 alternating elbow to instep
10 box step-ups
10 ring rows
1 set:
20 mountain climbers
10 box step-ups
10 jumping pull-ups
1 set:
10 reverse lunges
10 box jumps (lower box)
5 chin-over-bar pull-ups
1 set:
10 alternating jumping lunges
5 box jumps (higher box)
5 chest-to-bar pull-ups