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06.06.18 “Ride the Wave”

6
Jun

06.06.18 “Ride the Wave”

Warm Up

2 Rounds:100m Jog
3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats
100m Jog
3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats
100m Jog
Half of the Snatch Barbell Warm-Up

First Half –
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Presses

Second Half –
5 Stiff-Legged Deadlifts
5 Hang Muscle Snatches

5 Overhead Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy
Let’s work on the last 2 exercises in this video

Warm up for all 4 barbell movements and loads
then…

WOD
Teams of 3
“Ride the Wave”
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125

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