Workout of the Day
Here’s our WOD for today.
1. Before Class Movement Prep/Activation
Banded 7’s
Warm Up
8:00 AMRAP
30-seconds Jump Rope
5 Inch Worms
5 Snatch Deadlifts (PVC to Empty Bar)
4 Muscle Snatch(PVC to Empty Bar)
3 High Hang Power Snatch (PVC to Empty Bar)
2 Power Snatch (PVC to Empty Bar)
2. Strength
6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (-50%).
3. Workout Prep
1 set:
10 Double Unders
4 Pull Ups
2 Deficit Push Ups
6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
Modified
10:00 AMRAP
50 Single Unders
10 Ring Rows
10 Bar Push Ups
- Target number of Rounds: 4.5 Rounds +
- Minimum number of Rounds before scaling: 3 rounds
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
2 Min Bench Stretch for Lats
2x 1 Min Pec Stretch