WOD – 20190126
Jan
26
Warm-Up
2 Rounds
– 40 Jumping Jacks
– 8 Goblet Squats w/ DB
– 8 Cossack Squats
– 8 Groiners per Side
Specific Warm Up
2 Rounds
– Partner Hanging Shoulder Stretch 20 Sec
– 3 Strict Pull Ups
– 3 Kip Swings
Toes2Bar
– 3 Strict Ball Ups
– 3 Strict Toes to Bar
– 3 Kipping Ball Ups
– 2 Sets of 1 Kip Swing + 1 Kipping Ball Up + 3 Toes to Bar
BarBell Warm Up
– Snatch Deadlift + Shrugs
– Muscle Snatch
– Power Snatch
– Front Squat
– Push Press
– Thruster
* Complete 2 Sets of 4 Power Snatches + 4 Thrusters @WOD Weight
WOD
18-15-12-9-6-3
Men @35kg | Women @25kg
– Thrusters
– Power Snatches
– Toes 2 Bar
Cool Downs
– 1 Min Slow Walking Lunges
– 2 Min of seated forward Hamstring Stretches