a) WARM UP:
4 Rounds:
Followed by…
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b) SKILL/STRENGTH:
On the Minute x 9 (3 Rounds): Power Snatch Complex – 1 Hang Power Snatch + 1 Power Snatch
On the 3:00, we are to reset back to the first weight, at 60%. Repeat this wave for a total of three waves. |
c) WOD:
ISABEL!
Time cap: 10 mins ** Stimulus wise, we are looking for a weight that we could lift for at least 7 repetitions “touch and go” with very good technique.
d) Finisher: Recovery + Midline RECOVERY BIKE or ROW: 15:00 of a recovery, conversational pace….
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e1) STRENGTH ACCESSORY:
e2) GYMNASTICS ACCESSORY: Every 30 seconds, for 3 minutes (3 sets) of:
Followed by. . . Every minute, on the minute, for 4 minutes (2 sets) of:
THEN: Every minute, on the minute, for 4 minutes (2 sets) of:
Followed by. . .
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f) POST-WOD RECOVERY:
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