Dec 24, 2018

 

REMINDER: Classes only at 5am, 6am, 930am and 12pm

 

a) WARM UP:

  • 10 air squats and then 15 Jumping air squats
  • Monster walk 15m forward
  • monster walk 15m backwards
  • monster walk 10m sideways
  • Monster walk 10m other side
  • 25 Glute Bridges
b) STRENGTH:

Alternating Every Minute on the Minute for 12 Minutes:

55% of 1RM Front Squat

  • 1) 3 Front Squats
  • 2) 6 Back squats
c) Specific Warm up:

  • 5 Power snatch with empty bar
  • 5@ 40% working weight
  • 3 @ working weight
  • 10 Calories on the rower

WOD:

  • 30 Snatches
  • 100/70 Calories on the Rower

(perf: 95/65, Rx: 135/95, Rx+: 155/105)

d) Extra:

Weighted lunges

  • 3×8 Per leg w/ bar on back w/ weight you used above
Posted in WOD