Monday, April 1, 2019

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(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC OH squats, 5 TVWQB, then 2x: (PVC or BB) 5 high hip (hh) power snatch, 5 hh squat snatch, 5 power snatch, 5 squat snatch

SOD

EMOM x 8 min:
1-2^ Snatch (power, squat and/or split)
*Ascend in weight each round, avoiding failed reps
Snatch technique video: https://www.youtube.com/watch?v=fSdrnluM8NA

WOD

AMRAP 15:
5 Power snatches (95/65) (50+ 65/45) (Fitness: DB snatch / arm)
10 Overhead squats (Fitness: OH plate lunges)
5 Squat clean thrusters (Fitness: DB thrusters)
20/16 cal Row (50+ 16/12)
50 Dubs (75 singles)

Gymnastics (6:30)

Strength (12 min)

SA DB Complex for max weight with each arm:

1 strict SA DB press / 2 SA DB PP / 3 SA DB PJ

WOD 1A

40 Ab-mat sit-ups

30 Air squats

20 Push-ups

10 Strict pull-ups

WOD 1B

Accumulate 2 min in a hollow hold and arch hold.