Wednesday, March 23rd WOD

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Workout for Wed., 3/23:

Warm Up –

20 banded pull aparts

20 Banded pass throughs

Then…

2 Rounds

10 Burpees

10 lateral squats

30 second hollow

30 Second Arch

10 Power Snatch

10 OHS

Burgner Warm Up

Mobility –

Plantar and deltoid Lacrosse Smash and ankle distraction

T-Spine Roll

Skill –

Power Snatch

OHS

Squat Snatch

WOD – “Amanda”

Comp:

9-7-5

Squat Snatch (135/95)

Ring M.U.

Perf:

9-7-5

Squat Snatch

Ring or Bar M.U.

Fit:

12 min AMRAP

6 Dips

9 Power Snatch to OHS (75/55)

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Speak Your Mind

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