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10.21.16- Swim WOD this Sunday at 10:30am

21
Oct

10.21.16- Swim WOD this Sunday at 10:30am

 

Warm Up:
Rowling: try 6 times to row a perfect 100m. Any over or under is x2 burpees
Three sets of:
Band Distracted Perfect Stretch x 45 seconds per side
Shoulder Opener x 30 seconds of pulses
Band Assisted Anterior Pec Stretch x 30 seconds per side
Primer: kettle bell SDLHP
work on explosive hip drive
5 sets of 8 reps
build load
**in between sets do banded clam shells and lateral monster walks x 6-8 reps

10:00 coach led instruction on movements in WOD

WOD:
21-15-9IMG_3751
KB swings 52/35
Ring rows- legs should be straight at all times
then
15-12-9
Power snatches 95/65
Knees to elbows or hanging knee raises
then
9-6-3
HSPU or pike push ups on box
DL 135/95

 

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