Warm Up
10 Dislocates & Pass Throughs
Weightlifting
I. Every 2:30 x 4 sets: Power Snatch + Snactch Balance
2 x 2 + 1 reps
2 x 1 + 1 reps
Use the heaviest weight you can for each set.
II. Every 2 mins x 4 sets: Bench Press
1 x 5 reps @ 60%
1 x 5 reps @ 70%
2 x 5 reps @ 75%
III. Every 3 mins x 6 sets: Back Squat
1 x 10 reps @ 60%
1 x 8 reps @ 65%
1 x 6 reps @ 70%
1 x 6 reps @ 75%
1 x 6 reps @ 80%
WOD
For Time
40 / 30 cal Row
12 Chest-to-bar Pull-ups
8 - 6 - 4 - 2 Squat Snatches
RX
Male 115 - 135 - 155 - 185
Female 85 - 95 - 105 - 125
Scaled
Male 75 - 95 - 115 - 135 lbs
Female 55 - 65 - 85 - 95 lbs
Core
5 Rounds 30 ON / 30 OFF
1st Flutter Kicks
2nd Russian Twist
3rd Abmat Sit Ups
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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