Friday March 22, 2024

Warmup

1:30 bike/row

10 lunges

10 lunge jumps

5/way halos

10/side upright rows

10/side half kneeling OH press

10 plank pull throughs

10 bird dogs

10 cat/cows

Mobility

Child’s pose 1:00

Pigeon pose :30/side

Skill/Strength

Work up to a heavy hang snatch (full or power)

WOD Primer

2 rounds:

8 DB snatch

4 pullups

5 box jumps

WOD

In 5 minutes:

20 DB snatch (alternating r/l)

15 pullups

10 box jumps

AMRAP cals in remaining time

4 rounds.  Your score is the total cals accomplished.

Choose your own DB weight.  Bike cals are recommended but not required.

Rest is optional but some may be advisable.  Whether you choose to rest or not, round 2 begins at 5:00.  Round 3 begins at 10:00.  Round 4 begins at 15:00.

F:  KB swings instead of DB snatch; ring rows instead of pullups

P1:  as written

P2:  10 pullups

C:  50/35 minimum DB; DB box step ups instead of box jumps

C+:  10 single arm DB overhead squats (5r/5l) instead of box jumps