Saturday, February 12
WOD
Warm-up:
10 PVC passthrough
10 Halo
5 Up down dog
10 T-spine opener
10 Bird dog
5 Tuck up + :20 hollow hold
10 Curtsy lunge
w/ PVC or barbell
5 Muscle snatch
5 Power snatch
5 Squat snatch
4 Inchworm
w/empty bar
5 Muscle clean
5 Power clean & jerk
5 Squat clean & jerk
4 Deep squat complex
4 Inchworm
W/ light DB
6 DB OH squat (3 each side)
6 DB snatch
6 DB OH lunge
WOD:
12 minute AMRAP of:
20 DB overhead squat
25 Roll to candlestick
40 DB snatch
50 V-up/Tuck-up
30 DB overhead lunge
(Rx-50/35, Scale I-35/25, Scale II-25/15, Scale III-15/7.5)
Rest 3 minutes
then
8 minutes to find a heavy
1 Rep G2O
This can be a snatch or clean & Jerk
Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Archer in saddle
1:00 Straddle
