Warm-up:
Individual…
Run 200m
15 Leg Swings
20 Banded Good Mornings
Group…
Karaoke Down and Back
Straight Leg Bear Crawl Down
Butt Kicks Back
Samson Lunges Down
High Knees Back
Fitness:
Four sets of:
Good Mornings x 8-10 reps @ 3 sec descend
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
WoD:
For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters
Performance:
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats
Build to today’s heaviest snatch balance + 3 overhead squats.
WoD:
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters
Mobility:
Roll Posterior
Splits on the Wall
Barbell mash Quads
Read more
SATURDAY 20210417
FRIDAY 20210416
