WOD NOTES
Some hypertrophy training followed by a quick metcon.
Dumbbell thrusters are much more challenging than one may think.
Fitness
4 sets
Landmine row x 10 each
DB Chest press x 12
Biceps curl x 10
For time
21-15-9
Burpees
Wall balls
Performance
4 sets
Landmine row x 10 each
DB Chest press x 12
Biceps curl x 10
For time
21-15-9
Burpees
DB Thrusters 30/25
Sport
Dynamic prep
Wall clock x 6’s
Band reverse fly’s x 12
Perfect stretch x 45 sec
Empty bar prep from the knee
Muscle snatch + Power snatch + Snatch + Drop snatch
5 sets
Block Snatch pull + Block Snatch (above knee)
Up to 85%
Power clean + power jerk + split jerk
AHAP
3 sets
GHD hip extensions x 12
One arm DB Row x 10
Band triceps kick back x 12
