Friday, May 10, 2019

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(Metabolic Conditioning) 
WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC pass thru, 10 good-mornings, 5 x push-up > down dog > cobra

Post Warm-up Primer:

5 min on clock for 3x:
5 BB power snatch (build wt for sets 2 & 3)
5 Box step-ups or Jumps 
5 Straight legged sit-ups (3rd set w/plate)

WOD

30 Minute AMRAP
5 Power snatch (135/85) (50+ 85/55) (Fitness: 10 DB snatch total)
10 Burpee box jumps (24/20) (50+ 20/16 step-ups okay)
20 Plate sit-ups (25/15) (50+ 15/10)
*Athletes must also accumulate at least 9000 meters on the bike before the end of the workout. There is a minimum of 1000m each time you get on the bike.

Post WOD: Mobility

Gymnastics (6:30)

Skill

EMOM 10

Min 1: 10 Toes to bar
Min 2: 5 Candlesticks

WOD

AMRAP 12

5 KB Snatches /arm
15 Wall Balls (20/14)