Friday October 18, 2024

Warmup

1:30 bike/row

20 banded pull aparts

20 banded overhead press

With band at knee level:

20 banded scaption pulls

20 banded victory pulls

With band at eye level:

20 banded face pulls/row

20 banded reverse flys

20 banded hollow body pull downs

10 air squats

10 squat jumps

10 dead bugs

20 line hops

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB Warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power snatch

5 overhead squats

Skill/Strength

Work up to a heavy snatch (full or power)

Then, 3-4 doubles (drop from the top and quick reset) at around 80% (+/-)

WOD

AMRAP 14:

8 toes to bar

10 box jumps

12 DB snatch (alternating r/l)

You must perform 10/8 bike cals for each completed round.  The cals can be done at any time, but if you do not complete the cals, you do not get credit for the round.  For example:  a guy gets 6 rounds but only 50 cals – he only gets credit for 5 rounds.  

Choose your own DB weight.

F:  KB swings instead of DB snatch; 12 situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  6 barbell power snatches (115/75 +/-) instead of DB snatch

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No evening classes today so we can set up for the competition on Saturday.  Good luck to all those competing!