Tuesday, October 15
WOD
Do you want to learn how to do double-unders or work on your technique so that you can string them together? Coach Benja & Coach Tore will be holding a DU skills session on Saturday, October 19th at 10am! Cost is $25. Register here!
Warm-up:
10 PVC passthrough
10 Floor slide
4 DSC
w/ PVC, 2 Rounds of:
4 OHS
4 Snatch balance
4 Up down dog
5 Lat pull
2-4 Strict pull-up
w/ empty bar, 2 rounds of:
5 Muscle snatch
5 Hang power snatch
WOD:
A) Snatch Pull + Hang power snatch
*14 minutes to build to a heavy single.
B) 10 minute AMRAP:
2-4-6-8
Strict pull-up (Pull-up negatives or ring row)
Strict press (Rx-105/75, Scale I-85/60, Scale II- 65/45, Scale III-45/30) no heavier than 75%)
*After you complete 8 reps of strict pull-up & strict press, start back at 2 reps of strict pull-up.
Mobility: (To be performed after class or at home)
1:30 T-spine roll w/ DBl lax ball
:45 Archer
