Nov 30, 2016

a) WARM UP:

  • Before starting, spend 1 min rolling T spine.

Between posts 1 and 2:

  • Run there and back peddle back 3 times
  • 10 air squats
  • Side shuffle there and back 3 times
  • Lunges with twist
  • Inchworm back
  • Bear crawl back there and back
  • Finish with a 45 sec wall stretch

 

b) STRENGTH:

Pause Overhead squats – E1.5MOM x 2 reps with a 3 sec pause at bottom

** all percentages are based off your 1RM snatch

  • 0:00 – 60%
  • 1:30 – 70%
  • 3:00 – 80%
  • 4:30 – 90%
  • 6:00 – 95%

 

c) WOD:

With a 3:00 Clock:

  • 18 Overhead Squats (95/65) **all from the ground
  • 18 Lateral Burpees over Rower
  • Max Calorie Row

Rest 3:00

With a 3:00 Clock:

  • 15 Overhead Squats (115/75)
  • 15 Lateral Burpees over Rower
  • Max Calorie Row

Rest 3:00

With a 3:00 Clock:

  • 12 Overhead Squats (135/95)
  • 12 Lateral Burpees over Rower
  • Max Calorie Row

Rest 3:00

With a 3:00 Clock:

  • 9 Overhead Squats (155/105)
  • 9 Lateral Burpees over Rower
  • Max Calorie Row

Total calories across all four rounds.

Scale weights and burpees as per your coach.

 

d) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine and quads, adding 2 min pigeon per side

 

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