Workout of the day
Monday, November 29th, 2021
Coach led warm up
High banded mobility (from rig)
Then,
AMRAP 6:
10 Leg Swings / Leg (Across Body)
10 Single Leg Deadlifts / Leg
10 Russian KB Swings (35/26#)
Then,
Bar warm up
1 Set:
10 Snatch Grip Deadlifts
10 Snatch Pulls
10 Muscle Snatches
10 Overhead Squats
10 Hang Power Snatch
5 Power Snatch (45/35#)
5 Power Snatch (add 5-25# to each side)
5 Power Snatch (add 5-25# to each side)
5 Power Snatch (workout weight)
Testing WOD!
“Isabel”
For Time:
30 Snatch (135/95#)
Post time to Wodify and Whiteboard
Skill Practice
4 Sets:
10 Alternating Strict Single-Leg Toes-to Bar (or strict hanging single leg lifts, or Hollow banded pull downs)
20 Alternating Single-Leg Squats (or raised heel, off edge of box, ball, banded, post, candle stick)
1:00 Triple Under or Double under Attempts
Recovery
3 Sets:
:30 Toe Reach to hollow rock
:30 Seated Torso Twist /ea. Side
:30 Frog squat stretch
Extra credit (optional)
4 Sets on bike:
500m or .5k Easy-to-Moderate Pace
500m or .5k Sprint Pace
1000m or 1k Standing
– Rest 3:00