Workout of the Day: Wednesday, 02-November-2022
Warm-up
<p>10 PVC PIpe Pass Throughs</p><p>5 Tempo OHS</p><p>50 ft OH Duck Walk</p><p>then</p><p>2 Rounds</p><p>5 empty bar OHS -pause in bottom (stretch and squeeze at the bottom)</p><p>5 Strict Pull-ups or 10 Ring Rows</p><p>20 sec Hollow Hold</p><p>then</p><p>2 Rounds</p><p>5 Hang Power Snatch (above then Knee)</p><p>5 Snatch Balance</p><p>5 Box Jumps</p><p> </p>
Hang Snatch (Weight)
<p>15 min to Find 1 RM Hang Snatch </p><p>then</p>
Hang Clean (Weight)
<p>10 min to Find 1 RM Hang Clean</p>
Metcon (Time)
<p>400m Run</p><p>40 Air Squats</p><p>30 WB 20/14</p><p>20 Thrusters 95/65</p><p>10 MAN MAKERS (Burpee onto DBs, squat Clean Thrusters) 50s/35s</p><p>400m Run</p><p>*This is gonna be tough on the legs. its ok to game the WB and Thrusters a bit, but know when to Push on the Man makers and finish the run hard!</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>