Daily WOD for Monday 2-5-2018

WOD

Feb 4, 2018

 

Metcon: Modify as necessary, but don’t scale back too much-the MUP substitution should still be challenging for every athlete. Break the snatches into 2 sets to help fight fatigue on the MUPs or Dips/Pull Ups

Warm Up:
:30 each: Burpees – Side Lunges – Spidermans – Air Squats – Samson – Gorilla Squats – Push Up to Down Dog – Iron Crosses – PVC Pass Thrus

Then 5 of each w/ a BB:
Good Mornings – Bk Sq – Elbow Rotations – Snatch Grip Push Press – OH Sq. – Deadlift – Fr. Squat

Mobility:
1:00 Pigeon, ea side – 1:00 Chest Stretch on Rig, ea side

Skill: (25:00)
1) MUPs or C2B or Kipping Pull Ups
2) Snatches

WOD – “Big Nasty” 3 RFT:

  • 7 Bar/Ring MUPs (L1: 7 Ring Dips & 7 Pull Ups)
  • 50 Air Squats
  • 10 Hang Power Snatches (L1 75/45 RX 95/75)

Coach’s Link

 

“You don’t find willpower, you create it.”