WOD Tue 9-17-13 Amanda/Jackie
September 16, 2013
WOD Thu 9-19-13
September 18, 2013

WOD Wed 9-18-13

101 Class looking great under the watchful eye of Coach Audrey

Warmup:
Run 1 lap outdoors
Barbell warmup – 2 times through, 5 reps each as a group
– Behind neck press
– Behind neck snatch grip push press
– Overhead Squat
– Snatch Balance
– Power Snatch
– Power Snatch + Overhead Squat
– Snatch
 
Skill/Strength: Snatch
5 x 3 snatch balance – go heavy but always have a spotter for the recover to your back OR ditch safely
5 x 30ft walking lunge with barbell overhead – AHAP with continuous lunges
 
Conditioning: “Unbroken”
– Complete the following, in any order, with no time component.  The requirements today are as always proper technique and that each set must be unbroken.  
40 Wallball shots
40 KB Swings 24/16
40 Box jumps 24/20
40 Good mornings 45/35
 
Cool Down:
1) Easy 500m row
2) 3 rounds – 8 drinking birds, 8 samson lunges
3) Pigeon pose – 2 x 30s L/R
 

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x