AC Home WOD: January 12, 2021

Warm Up

10 Wall Lat Stretch

10 each Floor I-Y-T

10 Swimmer Stretch

10 Single Leg Forward Fold

10 Overhead Reach - Squats

10 Spider Lunge / Stretch

10 T Spine Stretch

10 Fire Hydrants

10 Warrior Squats

Wrist Prep

PVC Snatch Warmup (3 rounds)

10 Pass Throughs

10 Snatch Grip Push Press (behind the neck)

10 Snatch Balances

10 Overhead Squats

Session 1

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Weightlifting

Weightlifting Cycle Week 2

I. Every 90 sec - 3 mins: Squat Snatch

1 x 3 reps @ 50%

1 x 3 reps @ 60%

2 x 2 reps @ 70%

4 x 1 rep @ 75%

II. Every 2:30 x 4 sets: 2 Snatch Balance + 3 Snatch Grip Push Press

Start at 65% of 1 RM, increase after each set

Scale accordingly

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WOD

For Time

5 Rounds for Time (CAP 12)

10 Power Cleans

10 Bar Facing Burpees

RX 155 / 105 lbs

Scaled 135 / 95 lbs

Rest 10 mins then...

5 Rounds for Time (CAP 12)

10 Power Cleans

10 Bar Facing Burpees

RX 135 / 95 lbs

Scaled 115 / 75 lbs

Session 2

(Optional)

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Endurance

7 sets x 750m Row

Rest 1:30 mins between sets

Midline

Every 2 mins for 10 minutes

30 / 20 Bicycle Crunches LR2

30 / 20 Weighted Jumping Lunges

Rest 2 mins

Not For Time

40 Dumbbell Windshield Wipers

Choose your weight

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch