6/12/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Take 10 minutes to find a heavy jerk - with SNATCH GRIP

*You may use a rack*

WOD

16 min AMRAP

30 DU

11 Push Ups

9 Toes to Bar

7 Jump Lunges (each leg)

CASH OUT

BB bent over row 3 x 8

*Same weight,  if not heavier then last week*

MOBILITY

Lumbar Spine

http://www.mobilitywod.com/2011/10/episode-336-improving-the-bottom-position-of-the-squatcleansnatch/

4/24/2014

WARM UP
Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Clean Pull 8 x 2 , drop bar at top of pull.

Increase weight each round. 

SKILL
BB row

WOD

4 RFT
400m run
20 sit ups
12 air squats
8 BB Row (65-75% of max)

CASH OUT

5 Min AMRAP Snatch Balance

MOBILITY

Hip Flexor & Thoracic Spine
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/