Thursday 4.23.20

by Spearfishyoga

Thursday 4.23.20

GROUP PREP

200m walk

200m jog (back)

2 Rounds:

5 legs swings

5 Air squats

5 KB Swings

5 Samson Lunges

5 light snatch

STRENGTH

EMOM x 10 (barbell)

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Power Snatch (from the ground)

EMOM x 10 (no barbell)

1 KB/DB Deadlift

1 Sumo Deadlift High Pull

1 American Kettlebell Swings

WOD

OPTION 1 (barbell)

For Time:

40 Wallballs (Rx 20/14) (Fitness 14/10)

30 Power Snatch (Rx 75/55) (Fitness 65/45)

20 Back Racked BB Lunges (step back or step forward) (Rx+ Overhead Lunges)

1000 Meter Row or 2 mile Assault Bike or 800m Run

20 Back Racked BB Lunge

30 Power Snatch

40 Wallballs

OPTION 2 (DB or KB)

For Time:

40 Squat Jumps

30 Alternating DB Snatch (Rx 50/35) (Fitness 35/25)

20 Lunges (step back or step forward) (Rx+ Overhead Lunges)

1,000 Meter Row or 2 mile Assault Bike or 800m Run

20 Lunges

30 DB Snatch

40 Squat Jumps

OPTIONAL POST WOD

Midline

Not For Time:

30 Sit-ups

1 min Plank Hold or Handstand Hold

25 Sit-ups

45 sec Hold

20 Sit-ups

30 sec Hold

15 Sit-ups

15 sec Hold

MOBILITY

200m Walk

Pigeon Pose

Straddle Pose