Monday, February 5, 2018

Warm up & Activation

Squat therapy 5 reps

20 Passthroughs w/ pvc

Plate drill 3 rounds, 30 sec each of side to side, hop feet in & out, hop across & back

WOD

"Fast mover"

5 minute partner AMRAP-rep sceme is 3, 6, 9, 12, 15 with you go I go format

Thrusters w/ barbell

Burpees over the bar

3 minute rest

5 minute partner AMRAP-you go I go format

12 alternating dumbell snatch

6 pull ups or ring rows

3 minutes rest

5 minute partner AMRAP-you go I go format. Start with right arm full first round and stay with it through OH and front rack lunge, then switch to left arm second round and so on

Single KB overhead walking lunge length of rig across room

Single KB front rack walking lunge length of rig back across room

3 minutes rest

5 minute AMRAP

20 DU

20 Sit ups