Thursday January 4, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 bird dogs

10/side Russian KBS

10/side KB side bend https://www.youtube.com/watch?v=WmRc2MWx5WE

10/way KB around the worlds  https://www.youtube.com/watch?v=1jq_Bkch9SA

10 plank pull throughs

Mobility

Banded shoulder distraction :30/side

Pigeon pose :30/side

BB warmup

5 high pulls

5 muscle snatch

5 hang power snatch (from power position)

5 snatch balance

5 OH squat (modify by doing front squat)

Skill/Strength

Hang Power Snatch

Work up to something heavy, or use light weight and practice technique.

WOD Primer

2 rounds:

5 cal row or bike

5 wallballs

5 KB swings

5 box jumps

WOD

AMRAP 5:

10/8 cal row or bike

15 wallballs

Rest 5 minutes

AMRAP 5:

10/8 cals

15 KB swings

Rest 5 minutes

AMRAP 5:

10/8 cals

15 box jumps

Your score is the total cals/reps accomplished.

You may do this in any order -- for example, box jumps first, wallballs second, swings third.

F:  light wallball and KB

P1:  55/35

P2:  35/25

C:  70/45; weighted step ups instead of box jumps

C+:  10 light barbell (75/55 or 95/65) thrusters instead of wallballs and 10 hang power snatch instead of KB swings