WOD – Mon, Nov 21
Warm-up
Deadlift (E3MOM 5×3
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
SPECIFIC WARMUP
SNATCH or CLEAN N JERK REVIEW
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
INTERMEDIATE
For time:
30 clean and jerks (65/95 lb)
or
BEGINNER
For time:
30 clean and jerks (35/45 lb)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
INTERMEDIATE
For time:
30 snatches (65/95 lb)
BEGINNER
For time:
30 snatches (35/45 lb)
FINISHER (Checkmark)
2 sets:
20 GHD sit-ups
20 seated leg lifts
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
8 sets:
20: slow row
:10 fast row
1 set
:20 wall-facing handstand hold
:20 KB dead lift hold
1 set
:20 handstand hold
:20 KB squat hold
1 set
:20 alternating shoulder taps in handstand against a wall
DEADLIFT LOADING WARMUP
1×5 50% 1RM
1×5 60%