Friday 02-09-18 S

Thursday, February 8, 2018

BRAIN TRAIN CHALLENGE WODs ARE DUE SATURDAY 2/10

 

Warm Up:

Row, Bike, or Single Unders- 3-4 mins to get warm

PVC Work- nice and slow after your sweaty (PTs, Fig 8s, OHS)

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Mobility:

Pec Stretch X 30-45 secs per

Hybrid Frog and Lat Stretch X 30-45

Kneeling Dynamic Hip Flexor Stretch X 30-45 secs per

Modified Pigeon X 30-45 secs per  

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Gab Barbell & 1 Dumbbell 55/35

- use a pvc pipe as needed

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Barbell Work:

3 Hang High Pulls

3 Hang Power Snatch 2"4"6" inch drop (3 per)

3 Overhead Squats

2 Hang Squat Snatch

1-2 Squat Snatch

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Grab your jump ropes & water...

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3 Hang Clean Pulls

3 Hang Power Cleans 2"4"6" inch drop (3 per)

3 Front Squats

3 Push Jerks

2 Hang Squat Clean & Jerk  

1-2 Squat Snatch

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Strength:
10 Min Running Clock:

1 Squat Snatch, build to a moderate single (not a 1rm)
- ideally 1 rep every 60-90 secs (max 8 reps)

- perform 10-15 Double Unders bw to keep your HR up
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Right into....
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10 Min Running Clock:
1 Squat Clean & Jerk, build to a moderate single (not a 1rm)
- ideally 1 rep every 60-90 secs (max 8 reps)

- perform 10-15 Double Unders bw to keep your HR up
 

Both of these lifts above can be scaled to work from the hang or power variations.

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3-5 Min rest (review movement standards)  
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WOD 18.0:
21-15-9 of:

Dumbbell Power Snatch 55/35
Burpees Over Dumbbell (lateral jump)


DB Standard:

All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level. Also both sides of the dumbbell have to touch the floor before going up again.

Burpee Standard:

Feet must be kept together on the burpees, any stepping over will render the workout scaled.

 

Optional Finisher:

2,000 M Row + Self Directed Shoulder Mobility

 

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