WOD 7.10.14 Thursday

Warm up: Jump Rope – 200 turns

Foam Roll tight areas

Range of Motion/Activation:

  • 30 sec Ankle mobility on wall
  • 10 Kneeling rock-back elbows on Bench
  • 10 Glute bridge with 3 sec hold
  • 10 ea side Contralateral superman
  • 10 ea Y, T, I, W shoulder raise
  • 10 Groiners (slow mt. climbers with extra deep lunge: 5/side)
  • 10 ea Pistol walk
  • 10  squat with knee pry (hold vertical torso)
  • 10 PVC Overhead squat 3 sec hold at bottom

_______________________________________

A. 3 Sets  CORE

  • 10 in-out abs
  • 3 Turkish Get-ups per side
  • 1 Set Dynamax Big Wheel

B. 2 sets: Descending weight

  • 6 Snatch grip deadlift
  • 6 Snatch pull from below knee
  • 6 Power snatch + overhead squat
  • 6 Full snatch

C. 3 RFT  (with DB or KB: find pressing weight)

  • 5 Goblet squat
  • 5 Romanian deadlift
  • 5 Standing 1-arm press
  • 40m 1-arm waiter’s walk (20m up w/ left; 20m back w/right)
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