Jan 29, 2018

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 lunges per leg
  • 10 mountain climbers
  • 10 dowel pass throughs
  • 10 dowel overhead squats

b) STRENGTH: OVERHEAD SQUAT

  • 7 Sets of 1 Tempo Overhead Squat

5 seconds on the descent, 10 seconds at the bottom – increase weight as you feel.

** Take all repetitions from the rack.

** Rest as needed.  Work for about 12 mins.

c) WOD:

15 min AMRAP:

  • 60 Double Unders
  • 30/21 Calorie Row
  • 10 Power Snatches (115/80)

d) ACCESSORY:

  • Snatch + Snatch Balance

(5 sets)

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD