Friday, 24 Aug 2018
WOD BRIEF + GROUP WARMUP (15 mins) TEACHING (10 mins) 3-POSITION POWER SNATCH (15 mins) 15 minutes to build to a heavy power snatch complex. These three positions are the high hang (pockets), hang (above the knee), and from the floor. STRATEGY + WOD (15 mins)
"Dirty Dozen"
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups
Thursday, 23 August 2018
WOD BRIEF + GROUP WARMUP (10 mins) TEACHING (10 mins) FRONT SQUAT (15 mins) Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack. STRATEGY + WOD (20 mins) "Annie's On The Run" For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run
Monday, 20 August 2018
WOD Brief + Group Warm Up (10 mins) Mobility (2 mins) Teaching (13 mins) Strategy + WOD (30 mins) “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135)
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