WOD NOTES
Interval work today.
Dynamic prep
Indian club circles x 12 each
Scapular bar hang x 6 reps
Band chest opener x 60 sec
Fitness
4 sets
500 m row
50 Single unders
25 Hollow rocks
Rest 3 minutes between sets
Performance
4 sets
500 m row
30 DU
10 T2B
Rest 3 minutes between sets
Sport
Dynamic prep
Indian club circles x 12
Russian baby makers x 6
Prayer stretch x 60 seconds
Empty bar prep:
Muscle snatch + power snatch + Snatch balance + Drop snatch + OHS
Every 2 minutes x 10 sets
1 partial snatch DL + Snatch @75%+
Front Squat
5 x 3 @75%
WL Athletes
3-4 sets
GHD hip extensions x 8-12
Strict hanging knee raises x 5-8
Chinese DB Row x 10-12
Rest 60 – 90 seconds between movements
CF Athletes
Open WOD 14.3
14 minute AMRAP
60 calorie Row
50 T2B
40 Wall balls 20/14
30 Cleans 135/95
20 MU
