Monday September 18th, 2017
Comments: 0
Category: WOD

Monday September 18th, 2017

Warm up-

1.) 300m Run

2.) Dynamic Mobility

10/side Lying Dynamic Hamstring Stretch

10 Rollover V-Sits

10 Lying Leg Crossovers

10 Lateral Lunges

10 Dynamic Calf Stretch/Side

3) 2 Rounds

7 Cal Ski

10 KB Swings

10 AS

Skill-

EMOM for 8 Mins:

Power Clean + Jerk x 1 Rep

Sets 1-4 @ 70% of 1RM Clean

Sets 5-8 @ 75%

Followed By..

EMOM for 8 Mins:

Power Snatch + Overhead Squat x 1 Rep

Sets 1-4 @ 70% of 1RM Power Snatch

Sets 5-8 @ 75%

WOD-

3 Rounds for time:

10 Back Squats 225/155

400m Run

RX + 245/165

*1 Min Rest Between Rounds

*From a rack or floor

Post WOD-

2 Rounds

1 Minute of slow/consistent paced air squats

1 minute spiderman stretch/leg

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