Thursday October 26, 2023

Warmup

Game (10 minutes)

·        You will need a partner and each partner needs a box

·        Coaches will explain the rest

10 plank pull throughs (10# plate)

10 air squats

10 dead bugs

10 plate jumps

Mobility

Child’s pose 1:00

Downward dog :30

BB Warmup

5 Shrugs

5 High pulls

5 Muscle snatches

5 Hang power snatches

5 Snatch balances

Skill/Strength

Work up to a heavy power snatch

WOD Primer

2 rounds:

10 single or double unders

8 DB snatches

8 situps

8 box jumps

WOD

100 double unders

60 DB snatches (alternating r/l)

100 double unders

Rest 3 minutes

25 box jumps

100 situps

25 box jumps

Choose your own DB weight.

F:  single unders; light DB; reduce reps

P1:  as written

P2:  50 double unders each time; 40 DB snatches; 75 situps

C:  30 barbell power snatch (115/75 or more) instead of DB snatch; burpee box jumps; 60 GHD situps OR 40/32 ski cals instead of situps

Combine options as desired.  Modify the Comp version by reducing barbell weight.