WOD Friday 07.05.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

8-10 minutes of:
– Coach Led Running Drills

Technique & Review:

Pull Up
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Ups x 3-5 reps

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

2 sets to Build to Workout Mvmnt & Load
100m Jog
2 Burpee Pull Ups
3 KB Snatch/Arm
6 Alt Reverse Lunges
– Rest 60 seconds –

WOD

In 20 minutes:
1 Mile Run
Into….
AMRAP
5 Burpee Pull Ups
10 KB Snatch * 5 reps/Arm
20 Goblet Alt Reverse Lunges

*Comp – Burpee Bar Muscle Ups & 32/24kg
*L3 – Burpee Bar Muscle Ups & 24/16kg
*L2 – 1200m run – Burpee Pull Up & 16/12kg
*L1 – 800m run – 5 Burpees + 5 Banded Pull Ups & Scale as needed.