Pre WOD:
EMOM 10 min:
1 Bottom Up Front Squat
Start at 73% and build up
* Make sure to start all the way down in bottom position and focus on upright position
Video: https://youtube.com/shorts/bNt9sB3ORzc
WOD:
A, EMOM 12 min:
1, 3 Power Snatch 70% for max speed
2, 30 sec Max Push Press (Snatch Weight)
B, Fitness Level Benchmark
Open 20.1
10 rounds for time of:
8 Ground-to-Overheads, 43/29 kg (95/65 lbs)
10 Bar Facing Burpees
Time cap: 15 mins
Post WOD:
Core Accessories:
𝗔, 𝟯 𝗿𝗼𝘂𝗻𝗱𝘀
10-20 sec Hollow Hold
Roll over
10-20 sec Superman Hold
Roll over
10-20 Hollow Rocks
Roll over
10-20 Superman Rocks
Same sequence back to start=1 round
Rest 60 sec between rounds
*See video for movements and to follow along for 1 round. Adjust seconds to
something you can do unbroken each round: https://www.youtube.com/watch?v=oCox02F9mJY
𝗕, 𝟮-𝟯 𝗿𝗼𝘂𝗻𝗱𝘀
20 sec Side Plank (right side)
10 Deep Side Raises (right side)
10 Shallow Side Raises (right side)
10 Leg Lifts (left leg)
20 sec Side Plank (left side)
10 Deep Side Raises (left side)
10 Shallow Side Raises (left side)
10 Leg Lifts (right leg)
Rest 60 sec between rounds
*See video for movements and to follow along for 1 round. Adjust seconds and reps to
something you can do unbroken each round: https://www.youtube.com/watch?v=oCox02F9mJY
Monthly Challenge Mobility Video: SHOULDERS
https://www.youtube.com/watch?v=_G4FelwRmrU
