WOD: June 25th, 2018

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Spiderman Lunges 50′
Dynamic Pigeons
Side Lunges x20
Pass throughs x20
OH Server Squats x10
OH Squats x10

Strength Prep
PVC
Snatch Balance x5
OH Squat x5
Snatch Balance + OH Squat x3

WOD Prep (Movement Standards)
Bar Muscle Ups, Pull-Ups, Push-Ups
Air Squats
KB Swings

Snatch Balance + OH Squat

On the 90 secs x 8
1 Snatch Balance + 1 OH Squat
*building on what we practiced last Mon/Wed. Focus on a sold OH position with the arms externally rotated, active shoulders, and elbows locked out.

WOD

FItness
AMRAP, 9 mins
2 barbell pull-ups + 2 push-ups
8 air squats
12 kb swings 25/15

Scaled
AMRAP, 9 mins
2 pull-ups + 2 push-ups
8 air squats
12 kb swings 35/25

RX
AMRAP, 9 mins
4 bar muscle ups
8 air squats
12 kb swings 55/35

Accessory/HIIT/ROMWOD

1.
Accessories, “core & back smash”
5×10 v-snaps
in-between sets:
1 min back extension hold

2.
AD
8 Rounds
25 sec on 35 sec off

3.
ROMWOD