Sunday 7.9.17 WOD

Mobility

Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine

Warm-up

Dynamic Warm-up

Strength

Squat Snatch (6 x 2, adding weight each set. Rest 90sec)
Barbell Row (3 x 8-10. Rest 60s.)
Training Intent
Snatch work should be skill based and loading should not compromise technique.

WOD

AMRAP 18min:
200 Meter Run
10 Goblet Squats (70, 55)
20 Russian Swings (70, 55)
Rx: (55, 35)
L2: (45, 25)
L1: (35, 25)
Training Intent
Athletes can substitute either Tuesday, Wednesday, or Thursday strength session and/or conditioning piece as make-up work today.

$ Out

Beach Muscles:
Arms + Abs x 5:00 of athletes choice

 

By | 2017-07-06T10:02:17-04:00 July 8th, 2017|WOD|Comments Off on Sunday 7.9.17 WOD