Make sure you come out to the 1400 Yoga class at the Community Commons (Bldg 700) today!  Click on the above pic to go to the sign-up page.

Warmup:

250M Row

10 Alt Toe Touch in Down Dog

10 Huggers

3 Broad jumps

10 PVC Pass thrus

10 PVC Around the worlds

10 PVC Overhead Squats

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

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Behind the Neck Push Press (Snatch Grip), Overhead Squat

 

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting Overhead Squats this cycle.  Keep the core and shoulders engaged throughout the lift.  Do your best to keep a straight up-and-down line from shoulder to hip during the squat.

 

WOD:

Every Minute on the Minute for 15 Min:

3 Power Snatch (115/80)

7/5 Cal Row

 

Score = total successful rounds

Video courtesy of Marcus Filly.

While we want the Power Snatch to go pretty quickly, make sure to catch in the hip for a split second to allow you to set your back as you go down to touch & go the next rep.  Goal should be done no longer than 45 seconds per minute. Also, if you do not finish the work of a round within the given minute, when the clock hits zero for the next round, finish the round you are in and then rest until the top of the next minute to start that next round.

 

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

 

Cool Down:

Barbell mash on quads* – 1 Min per side

 

Banded OH Med Ball Stretch** – 2 Min

 

Videos courtesy of Men’s Health and Barbell Shrugged, respectively.