Tuesday, November 12
WOD
Happy Birthday, Brian Moore!
Warm-up:
10 PVC passthrough
4 Deep squat complex
12 T-spine opener
10 PVC overhead wall squat
4 Up down dog
2 Rounds of:
8 V-up
12 DB snatch
then
Warm-up to 50% of 1RM Snatch or C&J
WOD:
A) Snatch (power or squat) or Clean & Jerk
Every :90
Set 1: 2 @ 50%
Set 2: 2 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 80%
Set 5: 1 @ 85%
Set 6-9: 1 @ 87-90%
B) 3 rounds for max reps:
:45 DB single L arm push press (50/35#)
:45 Strict T2B (hanging knee raise)
:45 DB single R arm push press
:45 DB Russian twist (35/25#)
Mobility: (To be performed after class or at home)
1:30 DBL lax ball t-spine
:45 Archer
