Pre WOD:
A, EMOM 6 min:
3 Hang Muscle Snatch
73% of 1 RM Muscle Snatch
B, E90 sec for 12 min (8 set)
2 Hang Power Snatches
70% of 1 RM Power Snatch
WOD:
A, EMOM 10 min:
1 Thruster
(Build up to 1 RM Thruster)
B, Fitness Level Benchmark
Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees
Men use 43 kg/95 lb.
Women use 29 kg/65 lb.
Cap 20 min
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
