Jan 17, 2017

Wednesday 2017.01.18



Warm-up:
- 2-3 min jump rope (SU and DU practice)
- Inchworm “out”
- Spiderman “back”

2 rounds of;
- 10 GHD hip extensions
- 5-8 strict pull ups
- 10 overhead squats (PVC/empty bar)
- 3XBurgener warm up (PVC/empty bar)


WOD:
Snatch - Work up to a heavy single using the following rep scheme:
3-3-3
2-2
1-1-1

Follow with a 12-Minute AMRAP of:
- 8 Snatch (115/65lb)
- 8 Toes to Bar
- 8 Bar-Facing Burpees


Snatch Video - https://www.youtube.com/watch?v=9xQp2sldyts 

Post best snatch and AMRAP rounds and reps to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

1 comment:

monroe said...

135, 135, 135 (f)
AMRAP: 4 rounds +8+1