#throwbackthursday
These ladies finishing in 3rd place at Wild West Winter Slam
WOD 1
5 Min
Double Under practice/ Triple under/ Drills
Running Line Drills
WOD 2
EMOM for 19 Mins:
Min 1-50 Double Unders
Min 2-18/15 Kcal Row/Ski/AB
Min 3-200m Run
Min 4-Rest
*Scale reps/cals/run as needed to achieve 45 seconds worth of work
*Score= reps/cals/distance
BARBELL
Power Development Phase – Wk3
Warm – 8Mins (4 mins general/4 mins snatch focus movement)
EMOM10 – Snatch Bear Complex
(1 PS/OHS/BTNPP/OHS)
In 16 Mins build to daily max;
Hang Clean + Split Jerk (2+1)
(hang is above the knee)
(look to make 8 attempts and no, don’t include your warm up reps..)
Barbell WOD
“Grizabel”
Alternate 1 Sqt Snatch / 1 C+J for 30 reps total
Note – Record time to complete, no rep for losing balance/power snatch or clean/stepping forward in the recovery..anything less than great technique)
FHT
A1) Front Squat x 8/10
A2) Tempo goblet squats x10 reps
B1) Romanian Deadlifts x7
B2) Banded hamstring developer
C1) Reverse lunge into step up 5/leg
C2) Jumping lunges off block failure
D1) Single leg step downs 5/leg
D2) Medicine ball kicks x10
Grind