Monthly Challenge
During September the goal is simply to sleep more. And we
want to do this by:
1, Increase time in bed
2, Having the same sleep time and wake up time
3, Controlling our Caffeine Intake
4, Having a wind down routine
Pre WOD:
A, EMOM 5 min:
1 Muscle Snatch+1 High Hang Power Snatch+1 Overhead Squat+1 Snatch Balance
B, EMOM for 12 min: (12sets)
1 Tempo Squat Snatch 70%
Tempo: 3 sec from floor to top of knee
WOD:
A, Deadlift 3 set*4-4-ME 78%
B, E2MOM for 16 min: (8 sets)
10/8 Cal Row
8 Wall Balls 9/6 kg (20/14 lbs)
6 KB Russian Swing 24/16 kg (52/35 lbs)
Post WOD:
Shoulder Health
1-3 Rounds for quality:
12/12 Seated SA DB External Rotation
15/15 Banded Internal Roation
30/30 sec Lat Stretch
30-60 sec Passive Supinated Hang
