Friday, 2 December, 2016

Workout of the Day:

GENERAL WARM-UP:

1) 2 Rounds

Row/Bike 1 minute

Half Turkish Get-up, 5/side

10 Scap Pull-ups

15 Band Pull-Aparts

2) Banded Shoulder Stretch, 90 seconds per side

Upper Back Roll with plate, 90 seconds

SKILL AND INSTRUCTION:

KB Snatch Progression

WOD:

4 Rounds

100 Foot Single Arm Farmers Walk, Right

100 Foot Single Arm Farmers Walk, left

10 Single Arm KB Snatch, Right

10 Single Arm KB Snatch, Left

100 meter KB Zercher Carry

*Use a 55/35 lb KB for all movements

Accessories:

2 Rounds Not For Time

35 Abmat Sit-ups

35 Band Push-downs

Mobility:

Kneeling forearm stretch, 60 seconds

Banded lat stretch, 90 seconds per side