Monday October 8th, 2018
Comments: 0
Category: WOD

Monday October 8th, 2018

Warm up-

Mobility

Wall Squat – 1:00

Wide Hip Opener- 1:00 R/L

Foam Roller Ext. – 5 Reps :10 Hold

Then:

3 Sets

200m Run

5/5 KB Snatches

5 Ring Rows

Skill- 15 Mins

Snatch

Build to 3 Reps @ 80% of 1RM

Then:

4 Sets

1 Hang Snatch + 1 Low Hang Snatch @ 75% of 1RM

WOD- (15 Min Cap)

“Helen”

3 Rounds

400m Run

21 KB Swings 53/35

12 Pull ups

Post WOD-

4 Sets

5 Weighted Pull ups + 5 Strict Pull ups

15 Ring Dips

20 Hip Ext.

 

 

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