Warm Up Daily WOD
AMRAP 4: 10 alternating Cossack Squat 5 Leg Swing / leg (front and back) 10 alternating Reverse Lunges 5 Good Mornings + hops WARM-UP Competition 2 sets: 1:00 Single-Unders 10 Snatch High Pull 10 Muscle Snatch 10 snatch push presses 10 snatch-grip Overhead Lunge 10 Alternating Spiderman Stretch + reach – Use either a PVC or an empty barbell. 1 set: 10 Kip Swing on rings 10 jumping Ring Dips 5 Hang Snatch 5 Overhead Squat 1 set: 5 Low Ring Muscle Up transitions 10 Hang Squat Snatch 1 set: 5 Squat Snatch (light) 2-3 ring Muscle Up 4 squat snatches (moderate) 2-3 ring muscle-ups 3 squat snatches (workout weight) – Rest as needed between movements. NOTES
Rx / Intermediate / Beginner 7 sets for load: 3 Deadlift Post-workout: 3 sets: 20 GHD Hip Extension 20 GHD Back Extension Competition: 1 Hr Warm Up: 15 min See Above Workout 1: 10 min Amanda For time: 9-7-5 Muscle Up Squat Snatch (135 / 95 lb) Stimulus & Goals
Strategy
Workout 2: 15 min MAIN LIFT Deadlift: 20-rep test NOTES
Workout 3: 10 min ACCESSORY 3 sets: 15 Banded Side Steps (left) 15 Single leg banded hamstring curl (left) 15 banded side steps (right) 15 single-leg banded hamstring curls (right) NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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