Wednesday 12-05-18 S

Tuesday, December 4, 2018

Warm Up: 

- Get Started ASAP - 

Couch Stretch (against wall) 

Dynamic Leg Swings (holding rig) 

Static Stretch Calves (against rig)

Ring Rows (as general maintenance)  

+

Grab BB & perform 20 Pause Push Press...

4 Min EMOM of:

Min 1: 125m Run  

Min 2: 10 BB Behind Neck Snatch Grip Push Press 

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Review Complex & Stagger starts...

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4 Min EMOM of: 

Min 1: 125m Row  

Min 2: 5 HPS + 3 P Snatches + 1 Burpee Over BB  

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Grab Jump Rope....

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2 Min EMOM of:

15 Double Unders 

5 Power Snatches @75/55  

 

Workout: 
From 0:00-10:00 Mins:

10 Min AMRAP (not scored):    
30 Double Unders 
15 Power Snatches 75/55 (mod: HP C&J)   
- this is opens wod 14.1 
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Rest 5 mins 
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From 15:00-25:00 Mins: 
10 Min EMOM of: 
Power Snatch, build to a heavy single (score #1) 
- build every 2 mins by 5-10lbs to ensure proper technique 
+
From 25:00-30:00 Mins:
- 400m Run 
AMRAP Toes to Bar (score #2)  

 

 

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