April 2, 2019

 

a) WARM UP:

2 Rounds

  • 10 dowel pass throughs
  • 10 dowel overhead squats (2 second pause in bottom)
  • in the second round use a more narrow grip
  • 10 snatch balance with dowel
  • 10 hang squat snatch with dowel

then

  • 1 Minute banded lat stretch per arm
b) STRENGTH:

in 12 minutes:

  • 6 sets of 1 Snatch balance (taken from rack)

in 12 minutes:

  • 6 sets of 1 hang squat snatch (from floor)

**utilize the 12 minutes — do the 6 reps at a heavy weight use a few sets to build to it

c) WOD:

12 Minute AMRAP:

  • 60 double unders
  • 15 toes to bar (kipping)
  • 12 dumbbell push press P: 35/25, Rx: 50/35, Rx+: 70/50)
Posted in WOD