Tuesday, September 1
WOD
Happy Birthday Dave Acerra!
Warm-up:
150m Run
10 Reverse Snow Angel
10 PVC Pass Thru
5 PVC Muscle Snatch
5 Perfect Stretch
5 BB Strict Press
5 BB Push Press
5 BB Hang Power Snatch
10 Lat Pull
5 Pull-up
WOD:
A) Every 2 minutes for 12 minutes (6 sets)
Push Press
1-2-3-1-2-3
(3-5% increase over last week)
B) 9 minute AMRAP:
150m Run
10 Pull-up
5 Hang Power Snatch (75/55)
*use DB if there are no enough training bars*
Home WOD/Zoom:
A) Every minute for 6 minutes
10 Single-arm DB push press (5 each side)
+ 1 Wall walk up or 2 box walk ups
B) 12 minute AMRAP:
300m Run
12 Pullup, 16 Renegade Row
12 Alternating DB snatch (6 each side)
Mobility:
1:00 Thread the needle
1:00 Twisted Cross
