06.17.2018 WOD

A. Mobility

B. Primer

2 rounds
Shoulder floor walks (lateral)5m each direction
8 Kettlebell dead bug
8 Single leg glute bridge /leg

Tempo squats
Week 10, Day 1
00×1
8×2
2 reps at 55% every 60 secs x 8 sets

C. WOD

4 rounds for time- Increasing effort per round

Row 300m
12 DB/KB alternating arm thrusters 40/25
8 Strict pull ups**
12 Hand release push ups – Rx+ ring push up
8 TTB
12 Alternating Dumbbell Snatch 40/25

rest 60 secs after each round

WOD stimulus- goal is to increase your pace each round, especially on row times. This will require you intentionally increase your effort each round
**no bands allowed, jumping pull ups with a 1 sec pause at the top or ring rows allowed to sub strict pull-up

0:00 – :10 Warmup/Primer
:10-:17 – WOD brief/demo
:17-:27 – Squat
:27-:35 -set up equipment, coach observation and feedback on lifts
:35-55 – Metcon
:55-:60 – Cool Down *time permitting