Daily WOD for Monday 3-5-2018

WOD

Mar 4, 2018

 

Metcon: Set the DB weight where you could do 10+ per arm unbroken. Keep pacing even- don’t go slow, just don’t slow down. Speeding up would even be preferred, so hold back on round 1 if necessary. 

Warm Up:
100m Run – :30 Inch worms – :30 Air Squats – :30 PVC Pass Throughs
100m Run – :30 Spidermans – :30 Sit Ups – :30 Step Ups
100m Run – :30 Samson – :30 Push Up to DD – :30 Push Ups
100m Run – :30 Frankensteins – :30 Shoulder Taps – :30 Box Jumps

Mobility:
2:00 Chest Opener on Foam Roller – 2:00 Banded Shoulder Distraction, ea – 1:00 Child’s Pose on Box

Skill:
1) DB Snatch – switching hands/using or not using the hand on knee
2) Box Jumps – arm swing
3) Abmats

Metcon – 20 min AMRAP:

  • 30 DB Snatches (L1 35/25 RX 50/35)
  • 30 Box Jumps
  • 400m Run
  • 30 Abmats

Coach’s Link

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