Oct. 23, 2017

 

a) WARM UP:

4 Rounds:

  • :30 Slow Bike or Row
  • 2 burpees
  • 4 squats
  • 6 dowel pass thrus
  • 8 strict perfect birddogs

Followed by…

  • Burgener Warmup
b) SKILL/STRENGTH:

On the Minute x 9 (3 Rounds): Power Snatch Complex – 1 Hang Power Snatch + 1 Power Snatch

  • Set # 1 (On the 0:00) – 1 Complex 60% of 1RM
  • Set # 2 (On the 1:00) – 1 Complex 65%
  • Set # 3 (On the 2:00) – 1 Complex 70%

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!

  • For Time: 30 Power Snatches (135/95)

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….

  • On the 3:00 – 20 Sit-Ups
  • On the 6:00 – 20 glutes bridges
  • On the 9:00 – 20 Sit-Ups
  • On the 12:00 – 20 glute bridges
e1) STRENGTH ACCESSORY:

  • CrossOver Symmetry Iron Scap Protocol

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. . .

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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