Feb 27, 2017

 

a) WARM UP:

8 min amrap:

  • 10 Air Squats
  • 10 Beat Swings
  • 10 dowel pass thrus
  • 10 sotts press with dowel
  • 10 jumping jacks

 

b) STRENGTH:

10 Minutes to Build to a Heavy Complex:

  • 1 Pausing Overhead Squat (2 seconds in the bottom)
  • 1 Overhead Squat (no pause)

c) WOD PRIMER:

Set up, warm up and prime for the wod (do this together as a class):

  • 10 DU, 3 power snatches (75/55)
  • 10 DU, 3 power snatches (95/65)
  • 10 DU, 3 power snatches (115/80)

 

d) WOD:

The below is 3 x 4 min AMRAPs, with each being AMRAP scored separately.

Part 1 – 4 min AMRAP:

  • 30 Double-Unders
  • 15 Power Snatches (75/55)

Rest 4:00

Part 2 – 4 min AMRAP:

  • 30 Double-Unders
  • 12 Power Snatches (95/65)

Rest 4:00

Part 3 – 4 min AMRAP:

  • 30 Double-Unders
  • 9 Power Snatches (115/80)
e) ACCESSORY WORK:

  • Accumulate 3:00 in a handstand

 

f) POST-WOD RECOVERY:

  • Roll quads, adductors plus couch stretch
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