Thursday August 13, 2020

Thursday August 13, 2020

Warm Up

Mobility:  Banded Knight Stretch  https://www.youtube.com/watch?v=lfOYGZN2TxU

Jog 2 laps or Bike 2:00, Then…

Walking Quad Pulls  25m
Air Squats x 10
Leg Swings  10/leg, each way (Forward/Backward, Side/Side)
Air Squats x 10
Walking Knee Pulls  25m
Air Squats x 10
Plank w/ Toe Touch 20 (Total) 

Barbell WU: 5 Reps of each w/ empty barbell
High Pulls from Knee
Muscle Snatch
Snatch Balance
OHS
Power Snatch

Strength

Power Snatch
5x2 (Quick reset at the bottom)

WOD (Strict 15-minute Time Cap)

40 Box Jumps
400 m Run
80 Situps
400m Run
40 Power Snatch 

F:  KB Swings for PS
P1:  95/65
P2:  75/55
C:  Box Jump Overs; Single DB Front Rack Lunges for Situps; Alternating DB Snatch (50/35);

Post-WOD Cooldown/Mobility (optional)

Hamstring Roll-out  1:00/Side