April 12, 2013

April 11, 2016
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a) WARM UP:

Move deliberately through 5 Rounds:

  • 5 KB Swings (53/35)
  • 5 Push Ups
  • 10 Squats
  • 10 Cal on rower

Then, do:

  • Scap activation
  • 10 wall reaches

 

b) STRENGTH/SKILL:

Snatch Every 2 minutes on the minute

  • 3, 2, 1, 1, 1, 1, 1 (@75%, 80%, 85%, 85%, 85%, 85%, 85% of your 1 rep max) – dropping is allowed between the 3s and 2s – quick rest and go.

c) WOD:

12 min AMRAP:

  • 800m run buy in (scale: 1000m row if injured)

Then, in remaining time:

  • 10 S2OH 115/75lbs (from the ground)
  • 2 bar muscle ups (scale: 2 C2B or pull ups + 2 Dips)

d) RECOMMENDED MOBILITY:

  • banded work on the rig – lats, shoulders, knees, hips, ankles
  • roll hips, IT bands
  • pec smash

 
WOD