WOD Tuesday 09.10.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hovering Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 1 round of:
10 Beat Swings
10 Scap Push Ups
10 Hollow Rocks

Technique & Review:

TTB
– Knee Tuck
– TTB

DB Snatch
– DB Deadlift x 6 Alt reps
– DB Shrug x 3 reps/Arm
– DB Muscle Snatch x 6 Alt reps
– DB Power Snatch x 6 Alt reps

2 sets of:
10 Dbl-Unders/20 Skips
6 Alt DB Snatch
3 TTB
8 Cal Row
6 KB Swings
4 Push Ups
– Rest 60 seconds –

 

WOD (Comp & L3)

AMRAP in 10 minutes
50 Dbl-Unders
20 Alt DB Snatch (50/35)
10 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups

 

L2:

AMRAP in 10 minutes
35 Dbl-Unders
20 Alt DB Snatch (35/25)
10 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups

L1:

AMRAP in 10 minutes
25 Dbl-Unders or 30s Of Attempts
20 Alt DB Snatch (25/15)
10 Knee Tucks

-Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (16/12kg)
10 Knee Push Ups