Friday

December 8, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 cat/cow

5 thoracic rotations each side

20 alternating groiners (10 pair)

10 heidens (video)

 

17.1 Retest

For Time

10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
Time Cap: 20 minutes

 

If time allows:

5 rounds of:

5 v-ups

5 tuck ups

5 toe touches

10 russian twists

5 hollow rocks

rest :60 between rounds

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Thursday

December 7, 2017

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 SA Strict Press R/L

5 SA Push Press R/L

5 SA Thruster R/L

5 SA OHS R/L

25m SA OH walk R/L

x 2

 

then:

 

15 mins of skill work. Choose a goat you want to work on: Handstand push ups, pull ups, double unders, muscle ups, bar muscle ups. 

*Goat is a skill that needs improvement.

 

then:

 

AMRAP 20

Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

 

*Partners complete full rounds

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Wednesday

December 6, 2017

 

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Worlds greatest stretch

5 inch worms

5 SA upright row with slow 3 count release L/R

5 SA KBS L/R

x 2 rounds

 

then:

 

A. Slow power clean to knee; OTM doubles for 3 minutes
B. Power Clean w/ pause in catch – building to a heavy single w/ perfect form over the next 7-8 minutes (not OTM)

 

then:


3 minutes on / 1 minute off for 6 rounds
Round 1 = 25/18 cal row amrap double under
Round 2 = 20/15 cal AB amrap burpees
Round 3 = 300m run, amrap heavy goblet squats

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