Monday 2.10.20

GROUP PREP

1 min easy Row

1 min hard Row

10 Wall Squats

10 Light DB OH Press

10 Light DB Snatch

10 Light KB Swings

1 min Banded Shoulder Distraction

10 PVC Passthroughs

10 PVC OH Squats w/ a Pause

Barbell OH Squat

STRENGTH

• 3×2  Overhead Squat

• 3×1  Overhead Squat (same weight)

STIMULUS

These should be with great form. If you are struggling with mobility issues or an injury, please go light and work on form. Or scale to a front squat (we will not be doing front squats this week).

WOD

Complete the following for time:

• 30/24  Calorie Bike

• 90 Double Unders

• 30 Alternating One Arm Dumbbell Snatches

• 60 Double Unders

• 30 Alternating One Arm Dumbbell Snatches

• 30 Double Unders

Rx 50/35 – Fitness 35/25

*Sub 150/100/50 singles for DU or equal amount of high singles. Time cap is 12 minutes.

**STIMULUS- meant to be a steady and consistently paced workout. The DB weight should moderate and be something that you can cycle without taking many breaks. If you are working on DUs, feel free to work on them for 1.5/1/.5 minutes instead of singles. Picking an option that will help us to improve!!

OPTIONAL POST WOD

10-20 Weighted Sit ups

10-20 Weighted Standing Obliques

10-20 Hip Extensions (Optional weighted)

X2

Then 2 passes handstand walks or 1 min handstand hold