Friday, 18 November, 2016

17
Nov

Friday, 18 November, 2016

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Workout of the Day:

GENERAL WARM-UP:
Tabata Jump Rope Drill Set #1-
 8 intervals:
1- Singles
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
2 Rounds:
30 Foot Inchworm with a push-up
30 Foot Spiderman
15 second Handstand Hold on Wall
SKILL AND INSTRUCTION:
Squat Snatch Progression
Then:

4 Rounds as a specific warm up:

5 Box jumps (low height and progress up each round)

2-3 Handstand Push-ups

2 Squat snatch (increase load each round)

WOD:
5 x 2 minute intervals of:
21 Box Jumps (24/20)
15 Handstand Push-ups
With remaining time in the 2 minutes interval AMRAP Squat Snatch (135/95)
*Rest 2 minutes between intervals.
Cool Down:
Banded shoulder stretch, 90 seconds per side.

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