Tuesday, February 2nd WOD

Happy Birthday to Coach Addie (Feb. 1st)!

Workout for Tue., 2/2:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar and Deltoid Lacrosse Smash

Strength –

3 RM Strict Press (3 attempts E2MO2M)

WOD:

For Time:

Fitness Level –

400 Meter Run

25 Power Snatch (75/55)

30 Pull Ups or Ring Row

25 Power Snatch (75/55)

400 Meter Run

Performance Level –

400 Meter Run

30 Power Snatch (95/65)

30 Chin 2 B

30 Power Snatch (95/65)

400 Meter Run

Competitor Level –

400 Meter Run

30 Power  Snatch (95/65)

30 C2B

30 Power Snatch (95/65)

400 Meter Run

Cool Down –

Lacrosse on upper Body

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4, 75%x4x2, 80%x4, 85%x2x2

Gymnastics – 

Your Planche and Front Lever Progression (Talk to Coach)