Tuesday, 31 October, 2017

New member Neal working on power cleans.

Workout of the Day:

Warm Up:

Four Corners

10 DB Front Squats ————–> DB Lunge Walk

10 DB Renegade Row ———-> DB Bear Crawl

10 DB Sit Ups ———————> DB Spiderman Stretch

10 DB Manmakers —————> DB Broad Jump

Skill:

Toes to Bar Progression

3x 3sec L-holds

4 Static Arch/Hollow holds— > 4 Dynamic Kip Swings

5 partner Toes to target (partner pushes feet down)

5 Kipping T2B

WOD:

21-15-9 Reps for time of:

Toes to Bar

Double Unders

Tempo Work:

EMOM for 8 minutes perform 8 Hang Power Snatches in 15 sec,and rest the remainder of the minutes. Choose a weight that will challenge you to go unbroken