THURSDAY 2-16-17


WARM UP  2- 3X

1 min jump rope S /DU

10 SHPT

10 sec hold at top of ring

10 sec hold at bottom of dip

10 sec supermans hold

 

MOBILITY

Shoulder stretch

wall

rings

handcuff stretch

couch stretch

 

5 RNFT 20 min

3 SWINGS ON RINGS

8 RING ROWS FEET ELEVATED ON BOX (Weighted for challenge)

8 SEATED DUMBELL PRESS (ahafa)

15 shot Guns( video at the bottom)

 

 

SNATCH WARM UP

WOD

AMRAP 4 ROUNDS FOR TIME
10 HANG  Power Snatches 95/65#

10 BURPEE OVER THE BAR
30 DU (90 singles)

 

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s