Wednesday 11-28-18 S

Tuesday, November 27, 2018

Warm Up: 

400m Run 

+

Mobility (Led by Coach): 

30 Secs Cat-Camel  

30 Secs Static Down-Dog Hold  

60 Secs Static Thread the Needle Hold   

60 Secs Static Runners Lunge + Slow Sky Reaches  

30 Secs Dynamic Down-Dog/Up-Dog   

30 Secs Dynamic Floor Pec Stretch (palm facing up)   

+

Grab BB....

+

9 Min EMOM of:   

Min 1: 10-8-6 Perfect Hang Power Snatches 

Min 2: 10 V-Ups, Tuck Ups, or Hollow Rocks 

Min 3: 10 Step Ups/Jump Downs  

+

Workout: 
30 Min Running Clock: 
10-9-8-7-6-5-4-3-2-1 of:  
Hang Power Snatches (build every 2 sets)
- BW Rounds Perform:    

7 Box Jumps @ 24/20"  
7 Toes to Bar 
125m Run/Row 
- Modify this workout as needed 

 

Example of Flow: 
10 @ 65/45    
9 @ 65/45  
- build   
8 @ 75/55
7 @ 75/55
- build   
6 @ 95/65
5 @ 95/65
- build   
4 @ 105/70 
3 @ 105/70
- build    
2 @ 115/75 (score for today) 
1 @ 115/75   
 

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