Friday April 28, 2023

Warmup

1:30 bike/row

10 Russian KBS

10/side OH Press

5/side Hang KB Snatch

10 Lunge Jumps

10 Hollow Body Rocks

With an empty barbell,

10 Good Mornings

10 RDL

5 Jefferson Curls

Mobility

Pigeon Pose on box :30/side

Prayer Pose on box :30/side

Skill/Strength

Deadlift 4/3/2/2

Or use this time to practice power snatch.

WOD Primer

5 cals

2 Rounds:

6 DB snatch

4 hollow body swings

2 box jumps

WOD

3 rounds:

1 minute max bike cals

1 minute rest

1 minute max alternating DB snatch

1 minute rest

1 minute max toes to bar

1 minute rest

1 minute max box jumps

1 minute rest

Your score is the total reps accomplished. 

The exercises may be done in any order, but each round must be the same order.  Coordinate so that everyone has access to a bike.

Choose your own DB weight.

F:  ball slams instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  power snatch 135/95 (or more) instead of dumbbell snatch; box jump overs

Combine options as desired.  If you choose to power snatch, use a heavy(ish) weight with a target of 8-12 reps per round.