WOD Blog

Wed, Jul 29

Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
Warm Up: WARM UP 7-29-20Weightlifting: WEIGHTLIFTING 7-29-2020Metcon: METCON 7-29-20

WARM UP 7-29-20


Warm Up: Check In
WARM UP

20 secs ON/10 secs OFF x 8 rounds (4 alt)

Air Squats
PVC Behind the Neck Press
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
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PVC Passthrough-10 reps
Burgener Warm Up-5 reps each
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w/ Barbell-1 rep each:
Halting Snatch Grip Deadlift
Snatch (power or squat)
Hang Snatch (power or squat)
Overhead Squat (or partial ROM)
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Begin Weightlifting


COOLDOWN

Anchored T-Spine-2 mins
Upper Back Smash-2 mins
Seated Forward Fold-2 mins



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