Workout of the Day
Workout of the Day
OPEN WOD 16.3
WARM-UP: 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats Group stretch SKILL: Build up, no maximal (10:00) Hang power clean + full power clean WOD: Open WOD 16.3
Press Complex
WARM-UP: 250m Row 2x’s: 10 PVC thrusters 10 Push ups 10 Sit ups 10 Russian KBS 10 Lunges SKILL: Press complex- as heavy as possible in 10 minutes 3 Push press + 1 Push jerk
Snatch Balance
WARM-UP: 2x: 1 Set of fence drills 10 Baby Squats 10 Wall squats 10 Pull ups SKILL: Snatch Balances (15:00) Build to a heavy 5 rep WOD: 8 Minute AFAP C2C Run 2 Thrusters (95/65)
Handstand Practice
WARM-UP: 1 Shuttle Run 10 Wall Squats 20 Sit ups 20 Push ups 20 Pelvic tilts :30 Hollow hold :30 Arch hold SKILL: Handstand practice (10:00) Accumulate 4:00 of HS hold 100 Shoulder taps (handstand
How To Snatch
WARM-UP: 2x 200m Run 5 Inchworms + push up 10 Good mornings 10 Drop squats 5 Burpees SKILL: Max snatch (15:00) WOD: 15-12-9 (15:00) Hang Sqt Cleans (135/95) Burpees 50 Double unders
Buddy Up
WARM-UP: 2 Shuttle runs 20 Squats 20 Sit ups 10 Burpees 10 Lunge to instep WOD: Partner wod: 400m Farmers carry (24/16) (200m per athlete) 150 Sit ups 100 Goblet squats 75 Toes through rings
