Marie making the Sots Press look easy!
Warmup: 4 Rounds of
50 Double Unders or Single Unders
20 OLY bar Over-head walking lunges ~ athlete picks weight
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Buy-in: 6x4 Strict HSPU's
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Strength: Bench 4x8
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WOD: 5 Minute AMRAP
5 HSPU's
5 Pullups
rest 5 minutes
3 Minute AMRAP
5 Pushups
10 Ab Mat Situps
rest 3 minutes
50 Wall Balls for time 20/14#
Warmup: 5 rounds of
10 meter bear crawl
10 ghd situps
10 dumbbell presses
10 oly bar bent over rows
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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!
Mid-shin to high hang x6
Mid-shin to snatch pull x6
Mid-shin to power snatch x6
Mid-shin to full squat snatch x 6
Over-head Squat x6
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Strength: Snatch (power or full squat ~ depends on the athlete)
1x5, 3x3, 3x1
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WOD: 15 Minute AMRAP ~ Teams of 2
1 Squat Clean 135/95#
1 Ring Dip
2 Squat Clean
2 Ring Dips
3 Squat Cleans
2 Ring Dips.... Until time is called
HAPPY BIRTHDAY, BETH YOUNG!
Warm-up: 10 Minutes of
10 Reverse Hypers
10 Banded Pull Aparts
10 Banded Chest Flies
10 Frog Hops
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Buy-In: Scots Press: 6x6
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Strength: Sumo Deadlift 5x5
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WOD: "Isabelle"
30 Snatches for Time 135/95#
