Tuesday 03-10-20 S

Monday, March 9, 2020

Warm Up:
- 300-400m Row   
Prayer Holds x 20 secs 
Buddha Prayers x 20 secs 
Arm Circles Forwards x 20 reps 
Arm Circles Backwards x 20 reps 
- 300-400m Row   
Then Grab PVC...  
Slow PVC Pass Thrus x 10 
Slow PVC Figure 8s x 10 
Slow Air Squats x 10 

Grab Jump Rope...   
- Row 300-400m 
Pause PVC Hang Power Snatch (above knee) x 10+
18 DUs/36 Singles
Pause PVC Power Snatches (in landing) x 10+  
18 DUs/36 Singles
Pause PVC Pause OHS (in squat) x 10+   
18 DUs/36 Singles

 

Grab BB...
Review Strength Complex 
Review Game Plan/Scaling for WOD 

 

Strength & Skills:
Every 3 Mins for 18 Mins (6 sets):

200m Run @ 70-80% (consistent aerobic pace) 
1 Power Snatch + 2 Hang Power Snatch + 3 OH Squats 
- build and/or rest in the remaining time 
- adjust as needed to 1 PC + 2 HPC + 3 FS 
- this is the same complex we performed last week 

+
Rest 3 mins
+
Workout Option #1:
9 Min Amrap of:

4 Power Snatches 
5 Hang Power Snatches
9 Overhead Squats 
- Every 2 rounds perform 18 DUs/36 Singles
   
L1: 45/30 
L2: 65/45    
L3: 75/55
 
Workout Option #2:
9 Min Amrap of:

4 Power Cleans 
5 Hang Power Cleans 
9 Front Squats  
- Every 2 rounds perform 18 DUs/36 Singles
   
L1: 65/45  
L2: 75/55    
L3: 95/65 

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