bar facing burpees, burpees, crossfit, dumbell snatches, push press, snatches, training, wod, workouts -

Friday 1.31.20

Warm-up Prep (10-15 Minutes)

2 Rounds -  1 Minute each station

Med Ball Cleans

Single Unders

KB 1 Arm Swings

Side Plank Left and Right

 

Strength - Strict Press and Push Press

EMOM 2

5 Sets of 6 every 2 minutes

3 Strict Press followed by 3 Push Press

50-60% of Push Press 1 Rep Max 

 

Pre-WOD Mobility

1 Minute Trap Smash in Overhead Position with Lacrosse Ball

1 Minute Triceps Smash with Lacrosse Ball

1 Minute T-Spine Opener

1 Minute Banded Lat Stretch

1 Minute Wall Squat with PVC Pipe

 

Post WOD Mobility

1 Minute Quad Roll

1 Minute Trap Smash in Overhead Position with Lacrosse Ball

1 Minute Triceps Smash with Lacrosse Ball

1 Minute Lower Back Roll

 

WOD (Workout of the Day)

"Wing Sling"

5 Rounds

8 Dumbell Snatches 50/35

4 Push Press 135/95

8 Bar Facing Burpees 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • We are targeting to finish this WOD under 10 minutes, it's a sprint
  • There is no real rest in this WOD, if we had to pick a spot it would be the burpees
  • Power through the DB Snatches unbroken with a 5 second transition to the Push Presses then into the burpees at pace that you can catch your breath for the next round
  • Score is Time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight

Post WOD Cool Down

50 Cal Bike 

50 Cal Row

50 Slow Paced Air Squats


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