WOD NOTES:
Goals for today’s workout are UB and smooth.
Maintaining efficient, smooth movement patterns should give you added rest between minutes.
Fitness
Dynamic prep
Russian baby makers x 6
90/90 band shoulder rotations x 6 each
Scapular push ups x 8 reps
EMOM x 20
Minute 1 = 10 Wall balls
Minute 2 = 10 V Sits
Minute 3 = 10 Step ups
Minute 4 = 30 seconds DU practice
Performance
Dynamic prep
Russian baby makers x 6
90/90 band shoulder rotations x 6 each
Hanging Scapular contractions x 8 reps
EMOM x 20
Minute 1 = 15 Wall balls 20/14
Minute 2 = 10 T2B
Minute 3 = 12 Box jumps 24/20
Minute 4 = 30 DU
Sport
Dynamic prep
Prayer stretch x 45 sec
Wrist mobility x 45 sec
Mace 360’s x 10
Empty bar warmup
hang power clean + front squat + push press + power jerk + split jerk
C&J
70-75-80%
75-80-85%
80-85-90%
Snatch
70-75-80%
75-80-85%
80-85-90%
WL Athlete
HBBS
5 x 2 @80%
CF Athlete
4 sets
250 m row
250 m run
Rest 1:1
