9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

February 24, 2014

February 23, 2014

For you guys that are competing in the Open, you will get some recovery after Monday’s wod.

These movements will be in the Oen and we have seen similar schemes over and over again. This is good prep.

 

Warm Up: Run 1 Lap, La’x ball Upper Back (lying on floor)

Hip Mobility Drill x2, Calf stretch using wall (30-45sec ea),

3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week)

PVC  (dislocates, good mornings, Overhead Squats)2x10each

 

Barbell Snatch Warm Up

 

ATHLETE

17min AMRAP

40 Burpees

30 Snatch (75/45)

30 Burpee

30 Snatch (135/75)

20 Burpee

30 Snatch (165/100)

If you can perform the movements but not the weights RX, you may adjust only the weights. Talk to coach and decide o the best route for this wod

 

BEGINNER

30 Burpee

30 Snatch/ Sand bag ground to overhead

25 Burpee

30 Snatch/ Sand bag ground to overhead

20 Burpee

30 Snatch/ Sand bag ground to overhead

 

 

 

 

 

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