WOD: Monday September 25th 2017

New Warm Up Limber 11

IT-BAND FOAM ROLL

10-15 passes

IT-band foam roll IT-band foam roll

2

ADDUCTOR FOAM-ROLL

10-15 passes

Adductor foam-roll Adductor foam-roll

3

SMR GLUTES W/LAX BALL

30 sec.-2 min.

SMR glutes w/LAX ball SMR glutes w/LAX ball

4

BENT-KNEE IRON CROSS

5-10 per side

Bent-knee iron cross Bent-knee iron cross

5
Roll-over into V-sit Roll-over into V-sit

6
Rocking frog stretch Rocking frog stretch

7

FIRE HYDRANT HIP CIRCLE

10 reps forward/backward per leg

Fire hydrant hip circle Fire hydrant hip circle

8

MOUNTAIN CLIMBER

10 reps per leg

Mountain climber Mountain climber

9

COSSACK SQUAT

5-10 reps per side

Cossack squat Cossack squat

10

SEATED PIRIFORMIS STRETCH

20-30 sec. per side

Seated piriformis stretch Seated piriformis stretch

11

REAR-FOOT-ELEVATED HIP-FLEXOR STRETCH

5-10 reps (hold 2-3 sec.) per side

Rear-foot-elevated hip-flexor stretch Rear-foot-elevated hip-flexor stretch

 

Bergner Warm Up
1 Down Up
2 Elbows high & Outside
3 Muscle Snatch
4 Snatch Lands 2″ 4″ 6″
5 Snatch Lands (Full)

Skills Transfer

6 Snatch Push Press
7 Overhead Squats
8 Heaving Snatch Balance
9 Drop Snatch
10 Snatch Balance

Endurance
5x 200m Run  ( record your fastest time)

AMRAP x5 Snatch

With a partner for 5 min do 5 reps alternating. choose a weight that is challenging you and your partner.

Squat Clean 5×2

Squat Clean 80% 1rm