20221130

Warmup:

3 Rounds:

30-sec jump rope work

10 Squat2Stands

8 Thoracic High Fives

6 Hollow Rocks

8 Alt V-Ups

10 PVC Pass thrus

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar, and in Snatch grip, perform 3 reps of: dip/shrug. Dip/shrug/high elbows, high hang muscle snatch, behind the neck push jerk, hang power snatch, power snatch from mid-shin

WOD:

For Time:

100 Double Unders

20 Ab-Mat Sit-Ups

10 Power Snatches (95/65)

80 Double Unders

20 Ab-Mat Sit-Ups

10 Power Snatches

60 Double Unders

20 Ab-Mat Sit-Ups

10 Power Snatches

40 Double Unders

20 Ab-Mat Sit-Ups

10 Power Snatches

20 Double Unders

20 Ab-Mat Sit-Ups

10 Power Snatches

Video courtesy of ABMAT.  Ever wonder why we use the Ab Mats?  Check this out.

Bit of a chipper today with the double unders, and a consistent rep count on the sit ups and power snatches.  Try to only break the snatches up once per round. Aim to finish in under 30 min.

Scaling Options:

Bar weight -> 75/55 -> as needed

Double Unders -> 2X Single Unders

Ad mat sit ups -> feet anchored sit ups

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Cobra Pose – 1 Min

Advertisement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s