Daily WOD for Wednesday 2-7-2018

WOD

Feb 6, 2018

 

Metcon: Try to minimize breaks on the OHS if possible. It is recommended that you go lighter to full depth than heavier and not full depth.

Warm Up: :45 of each/:15 between 
Easy Row – Jumping Jacks – Squats
Medium Row – Push Up to Down Dog w/ Foot Pedals – Light KB Windmills (R)
Fast Row – PVC Pass Throughs – Light KB Windmills (L)

Then w/ a BB x2 Rds: 5 Fr. Sq, 5 Push Jerks, 5 Hang Power Snatches, 5 OHS

Mobility:
1:00 OH Stretch on Wall – 2:00 Chest Opener on Foam Roller – 1:00 Shoulder Distraction, ea side

Skill: (10:00)
1) Row
2) DU Practice/Warm up
3) OH Squat-Elbows Down-Bar Path

Practice Round: 20 DUs – 5 Cal Row – 10 OHS at Metcon Wt.

Metcon – 15 min AMRAP:

  • 60 DUs
  • 30/21 Cal Row (400m Run Sub)
  • 15 OHS (L1 95/55 RX 115/80)

Coach’s Link

 

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