Friday, June 21, 2019

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(Lactate Threshold)

WOD Review then warm up all together: 200m jog, 10 PVC pass thru, 5 TVWQB, 5 PVC wall squats, 5 PVC snatch turn-overs and 5 BB snatch turn-overs (https://www.youtube.com/watch?v=VHTBEh9_XJA)

WOD Prep

2 x 5 of each:

BB high hip muscle snatch

BB high hip power snatch

BB hang power snatch

Hang power snatch (light wt)

BB power snatch

Power snatch (light wt)

BB OHS

OHS (light wt)

*Complete both sets of each skill before moving on.

WOD

For Time: (15 min time CAP)

21 Hang power snatches (95/65) (50+ 65/35) (Fitness: 11 DB snatch/arm)

1 Indoor loop

21 Overhead squats (Fitness: 11 DB box step-ups/leg)

1 Indoor loop

15 Hang power snatches

1 Indoor loop

15 Overhead squats

1 Indoor loop

9 Hang power snatches

1 Indoor loop

9 Overhead squats


Gymnastics (6:30)

Skill
EMOM 12
-:20-:30 Plank on rings in support position
-10 Pike leg lifts each side or 20 with both legs

WOD
10-1
DB BP (right) (50/35#)
DB BP (left)
DB Row (right)
DB Row (left)
V-ups