Friday, 9 December, 2016

Workout of the Day:

GENERAL WARM-UP

2 Rounds

20 Mountain Climbers

10 Lateral Lunges

20 Mountain Climbers (feet to outside of hands)

5 Inchworms with push-up

20 Jumping Jacks

10 Spidermans

10 Air Squats

SKILL:

1) With a PVC: Power Snatch Progression

*Do 3-5 reps at each piece of progression and 5-10 reps of full movement **After this grab the barbell and do 3-5 reps of the movement.

WOD:

3 x 2min intervals:

10 Shuttle runs

(25 feet down and 25 feet back = 1 run. Must have 3 points of contact over the line)

With remaining time AMRAP Power Snatch (95/65)

*Score is number of Snatches

Rest 2 minutes after each interval

Rest 5 minute after last interval

Then:

3 x 2 min intervals:

20 Thrusters (95/65)

With remaining time max cal Row

*Score is number of cals on the rower Rest 2 minutes between intervals

Cool Down:

Upper back roll with plate, 90 seconds

Couch stretch, 90 seconds per side.