Friday 1.22.21

by Spearfishyoga

GROUP PREP

2 Rounds for Quality
1:00 Bike or Row
:30 Alt Worlds Greatest
:30 Box Steps/Box Jumps
:30 Plank Shoulder Taps
:30 Air Squats

STRENGTH

15 min to establish a 1 Rep Max Snatch

Or

3 sets of 5 Power Snatch

WOD

Option 1:

5 Rounds:
15/12 Calorie Bike
15 Box Jump Overs (24″/20″)
7 Squat Cleans 135/95

Fit: Power Cleans 95/65 & Box Step UPS

Or

Option 2:

5 Rounds:
15/12 Calorie Bike
15 Box Jump Overs (24″/20″)
7 Squat Snatch 115/75

POST WOD

Accumulate:

100 Sit UPS

100 Glute Bridges

MOBILITY

  1. Banded Shoulder Distraction – 1:00/side
  2. Wall Pec Stretch – 1:00/side
  3. Childs Pose – 1:00
  4. Down Dog – 1:00
  5. Up Dog – 1:00
  6. Frog Stretch – 1:00