Tuesday, August 9, 2016

Will McCoy beat his 132kg Snatch? Check out his WOD Demo on our YouTube Channel or FB Page

1RM Snatch testing today!

Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min

Warmup

Coach chooses warm up
Warm up technique for strength work

Max effort unbroken HSPU’s

Notes: L1: Max effort Push-ups
L2: Max effort Piked HSPU’s
Rx: Max effort Kipping HSPU’s
Rx+: Max effort strict HSPU’s

5 minutes rest

Run:

1 Mile for time

“Diane”

12-15-9
Handstand Push-Ups
Deadlifts

Notes: L1: Push-Ups/ 12/8kg deadlifts or 75/55
L2: Piked Push-Ups/ 95/65
Rx: 225/155

Cool Down

Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings