Monday 20211101

Strength – Snatch Complex (1×2)

1 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes

Workout – Metcon (Calories)


For Time:
5:00 Max Calorie Assault or Ski Erg or Row
(If bikes are not available go to the ski, if ski is not available go to the rower)

Accessory – Warm-up (No Measure)

TABATA ABS 20s Work/10s Rest
4 rounds of 4 movements
1: Turtles (Laying on back, knees up, hands to the side, raise head and shoulders off the ground and pivot touching hands to your heels)
2: Flutter Kicks (in hollow position, feet 4″ off the ground, flutter feet up and down)
3: Mountain Climbers
4: Push up to Plank (Begin at Push-Up plank position, then elbow-elbow-hands-hands. Try to keep hips level)

Accessory – Warm-up (No Measure)

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)

Posted in WOD

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