Our Recent Posts

Tags

No tags yet.

11.27.2020

WARM-UP

1) 250m Ski + 250m Row

2) Barbell Deadbugs & Barbell Hip Thrust

3) Snatch Footwork

4) Snatch Bar Warm-Up

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) High Glute & Hip Flexor Smash

3) Frog & Couch Stretch

4) Calf Smash

WOD “Three Wise Men:” Perform the three, 7-minute AMRAPs with 2-minutes REST between each:

AMRAP 1 (7-minutes): 5 Hang Squat Snatch (95 /65, RX+ 135/95) + 10 Bar Facing Burpees

AMRAP 2 (7-minutes): 10 Power Snatch (95 /65, RX+ 135/95) + 15 Toes to Bar

AMRAP 3 (7-minutes): 15 Box Jump Overs + 20 Wall Balls (20/14)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Barbell Cauldrons, 15 reps R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)