Pre WOD:
EMOM 16 min:
1, 3 Squat Snatch 74%
2, 2 Squat Snatch+
3, 1 Squat Snatch+
4, Rest
4 Waves where you increase weight for every set and building up to a heavy of the day
* Try to go slightly heavier than last week for each weight
WOD:
EMOM 30 min:
1, 5.5 Thrusters 40/25 kg (90/55 lbs)
2, 6.6 CTB Pull Ups
3, 6.6 Alt DB Snatches 22.5/15 kg (50/35)
4, 15/12 Cal Row
5, Rest
.= Start your second set at 30 sec
Post WOD:
* Goal is to improve form from last week
𝗟𝗲𝘃𝗲𝗹 𝟭:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 Weighted Sit Ups
30 Russian Twists
15 Hollow Rocks with tucked knees
10 sec Side Plank+10 Side Raises+10 Leg lifts on knee /each side
30-60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://youtu.be/PYO5Ovyw5Kk
𝗟𝗲𝘃𝗲𝗹 𝟮:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
𝗟𝗲𝘃𝗲𝗹 𝟯:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank including 10 Leg lifts+10 Down/up
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://www.youtube.com/watch?v=2Fmzbs5YWb4