Thursday  7.20.17 WOD


General Mobilty w. Foam Roller x 10 passes
– IT Bands
– Lats
– Quads
– Thoracic Spine


PVC Game
DB Hang Power Snatch Review + Practice
10 DB HPS ea
20 Mtn Climbers
10 Air Squats
Box Jump Review
– Talk about the different between stepping down vs rebounding from a pacing/safety perspective

Skill Review

Rope Climb Skill Work + Gymnastics Static Hold
*Spend 10:00 teaching people the j-technique then perform EMOM
10 Min EMOM:
ODD Minutes: 1 Rope Climb or Scaling Option.
Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold
Training Intent
Spend 10:00 learning and practicing Rope climb technique. Perferred method is J-Technique.


20 Min AMRAP:
40- 2 Count Mountain Climbers
30- Air Squats
20- DB Hang Power Snatch (Alt) (55/35)
10- Box Jumps w. Step down (24, 20)
RX: 35/25
Training Intent
Athletes should move through this at a relatively slow pace, 60-70% of maximal effort. Focus today is on breathing and getting comfortable with DB Snatches. Also, focus on simply moving efficiently today and don’t worry about scores.

$ Out

100-150 Banded Pull-aparts