WOD Thursday 03.12.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 1 Round of:
3 Single Arm DB Thrusters/Side
6 Ring Rows
9 Hollow Rocks

Technique & Review:

KB Front Squat/Swing

  • Athletes should be picking a KB weight they can perform the 10 Front Squats unbroken/side each round.
  • Focus on using the legs and hips with the drive of the KB to a full Overhead position.

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping

  •  Pull Ups should done in a rep scheme which allows you to keep moving throughout the workout.

5-7 minutes for 2 sets of:
3 (R) KB Front Squat
6 KB Swings
3 (L) KB Front Squat
3-5 Pull Ups
– Rest as needed b/t sets –

 

WOD

AMRAP in 15 minutes
10 (R) KB Front Squat (24/16kg)
20 KB Swings
10 (L) KB Front Squat
20 Pull Ups

  •  L2

AMRAP in 15 minutes
7 (R) KB Front Squat (24/16kg)
15 KB Swings
7 (L) KB Front Squat
15 Pull Ups

  •  L1

AMRAP in 15 minutes
7 (R) KB Front Squat (16/12kg)
15 KB Swings
7 (L) KB Front Squat
10 Banded Pull Ups