Monday November 25, 2024

Warmup

1:30 Bike/Row

10 speed skaters

10 lunge jumps

5/way halos

10/side KB overhead press

10/side bent over row

10 kip swings

Mobility

Child’s Pose 1:00

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatches

5 Hang Power Snatches

5 Snatch Balances

Skill/Strength

Power Snatch

Work up to a heavy single rep, or use light weight and practice technique. 

WOD

Fight Gone Bad

Wallballs

Sumo Deadlift High Pulls (75/55)

Box Jumps

Shoulder to Overhead (75/55)

Cal Row or Bike

3 rounds.  1 minute at each exercise with 1 minute rest between rounds.  Your score is the total reps accomplished. 

Modify by using an empty barbell.

OR…

Hope

Burpees

Power Snatch (75/55)

Box Jumps

Thrusters (75/55)

Chest to Bar Pullups

Same format as FGB. 

Modify by using an empty barbell and by doing ring rows/regular pullups. 

OR…

Mix and match 5 movements of your choice from FGB/Hope.