Monday 10/2 WOD


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PERFORMANCE 
A.  General: 10 Mins @ increasing effort every 2 Min: 
150 Meter Row
10 OH Squats with Dowel Rod
10  Burpees
2-3 Strict PullUps
+
B.  DROM: EMOM x 9 Min:
  1. 45 sec T- SPINE med ball Stretch 
  2. 45 sec Worlds Greatest Stretch
  3. 45 Sec T - Spine Bear Hug Foam Roll
C. CNS Primer: 30 Meter Builder sprints outside x 3; walk back as rest recovery
(every 10 meters increase pace 75 -90% effort. You should feel jazzed>> buzzing after these sprints, NOT taxed) 
+

D. 4 Squat Jumps For Max height - alternate hands pressing in air ; Walk rest 60 sec x 1

E. Specific : Power Snatch - Build to a FEEL GREAT single in only a few sets
+
''Isabel''
30 Snatches @ 135/95# or around 75-80% of 1RM
G. 5 Min Easy Ride 

F. 5 Min Chinwag about the experience 

 

 

FITNESS:
A.  DROM: EMOM x 9 Min:
  1. 45 sec T- SPINE med ball Stretch 
  2. 45 sec Worlds Greatest Stretch
  3. 45 Sec T - Spine Bear Hug Foam Roll
B. General: 10 Mins @ increasing effort every 2 Min:
200 Meter Row
10 OH Squats with Dowel Rod
10 No Jump Burpees
2-3 Strict PullUps or 5 Ring Rows
+
C. CNS Primer: 30 Meter Builder sprints outside x 3; walk back as rest recovery
(every 10 meters increase pace 75 -90% effort. You should feel jazzed>> buzzing after these sprints, NOT taxed) 
+
D. 4 Squat Jumps For Max height - alternate hands pressing in air ; Walk rest 60 sec x 1
E. Specific : Power Snatch - Build to a FEEL GREAT single in only a few sets - 10 Min 
+
''Isabel'' -10 Min 
30 Snatches @ 115/75# or around 80% of E
G. 5 Min Easy Ride 
F. 5 Min Chinwag about the experience 


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