Thursday, February 11th WOD

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Workout for Thu., 2/11:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Olympic Lifting –

Power Snatch

WOD –

Fitness:

4 RFT

Run 400m OR Row 500m

15 Power Snatch (65/45)

10 Thrusters (65/45)

Performance:

4 RFT

Run 400m OR Row 500m

15 Power Snatch (75/55)

10 Thrusters (75/55)

Competitor:

4 RFT

400 Meter Run or 900 Meter Assault Bike

15 Power Snatch (95/65)

10 Thrusters (95/55)

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Endurance –

1 minute Row (max effort)

3 Minutes off

1 minute Row (max effort)

3 Minute off

1 Minute Row (max effort)

(Go for negative splits)

Speak Your Mind

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