Workout of the day

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

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