Tuesday- October 17th

October 17, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. (EVERYONE) E2MOM, for 16 minutes (2 sets of each) of: 

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Banded Good Mornings x 20 reps @ 2011

Station 3 – Supine Ring Row x 10-12 reps @ 3111

Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm

 

 

 

B. Healthy Habits WOD #3

Four rounds for time of:
Run 400 Meters
15 Kettlebell Swings (50/35)
15 Wall Balls (20/14)
Rest 1 minute

 

 

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME): 

*SLOW 100m jog

*Hip Opener Leg Swings x 10 each way

*3 Touches x 5

*Hugger/Skiers x 10 each

Stretch/Roll out for 60 seconds each

*Deltoids

*Lats

*Hips

 

(Optional) Additional Strength Cycle (to be performed before A. or after C.)

Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

 

 

 

 

 

 

 

 

 

 

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