Måndag 26 augusti 2019

WOD#1: Within 12 minutes build to a heavy (Single)

Power Snatch 

Advanced: Build to a single heavy Squat Snatch

Alternative: 4-6 sets of 2 Power Snatches @ Low to Medium weights
Focus on teknik. Rest 60-90s between sets

WoD#2 "Isabel"

30 Squat Snatches for Time (Rx 52,5/37,5Kg  Advanced: 61/42,5)
Scale to Power Cleans or Hang Power Cleans.

Time Cap/Goal: Under 5 minutes.

WoD#3: Core Finisher: 3 Rounds for Quality

30 sec Hollow Rocks

30 sec Arch Body Hold

 AMSAP Plank in 1 min -  add weight as needed 

 Rest 1:00

Extra Credit

Spend 2-4 minute on each

Lat Smash    (ea/s)

Classic Triceps & Lat Stretch  (ea/s)

Glute Smash & Floss    (ea/s)

Pigeon    (ea/s)