20 minutes to find max snatch
Grunt Work (20 Minutes)
1A. Sled Pulls, Front, slow and HEAVY. 4 x 50 meters
1B. Prowler Push, High Handles, HEAVY 4 x 50 meters
2A. Sled Pull - SLHS Walk 3 x 1
2B. Broad Jump 3 x 5
Watch DEMO VIDEO from 1.3 to see how you should perform the sled pulls, they are different than you might think.
SLHS Walk: Straight Leg Hamstring Walks. If still unsure how to do these, ask Ginny. Or read description HERE
For both sled pulls and prowler pushes, choose a weight that is heavy and
challenging. Do these without stopping.
Stairs (15 Minutes)
1A. 3 flights up, fast feet down 4 x 1 Foot on each step. 10 sec rest
1B. 3 flights up, fast feet down 4 x 1 Every other step. 20 sec rest
1C. Back Lunge/Squat jumps 4 x 8 60-90 sec rest
Back Lunge/Squat Jumps: Step back into a lunge, then stand up into an air squat stance, air squat, then jump up out of the squat. Be explosive. Fight for height.
WOD:
Class WOD
WOD:
Class WOD
This is in response to last night's conversation about getting wods in together. What if we planned on Saturdays and then one night a week we did a later wod at like 730, on like a Tuesday or soemthing. THis way those working, like Kam, Kristen, and AJ, can make it and those of us teaching will be done. Just a suggestion...
ReplyDelete-Dolf
Sled Pulls-4x45#plates-4x100m
ReplyDeleteAlternating with
Prowler Push-2x45#plates on each post.
3x50 SLHW-2x45#&1x25#plates.
Class Wod-Check
Instead of 1rm snatch did this.
EMOTM for 20min
4 Alternating DB Snatches@100