May 1, 2019

 

a) WARM UP:

2 rounds (1 with dowel, 1 with bar):

  • 5 jump and shrug
  • 5 snatch high pull
  • 5 muscle snatch
  • 5 behind the neck Strict Press
  • 5 Power Snatch
  • 5 front rack/overhead lunges

Then,

  • 5 Minute squat test (you can hold onto the rack or just sit)
b) STRENGTH:

Spring Fling Strength testers:

  • 10 minutes to establish: 1 power clean + 1 reverse lunge per leg + 1 shoulder to overhead
  • 10 minutes to establish: 1 Power snatch + 1 overhead lunge per leg + 1 overhead squat
c) WOD:

Specific warm up:

  • row 100 meters rest 30s
  • row 100 meters faster rest 30s
  • row 100 meters very fast

WOD

4 sets

  • 600 meter row + max set of unbroken kipping toes to bar

3 minute rest between efforts

Posted in WOD