Fitness Friday 8/26/22

THE MOBILITY

Lat Foam Roll

Extended Child Pose

THE WARM-UP

For 8:00 you will work through the following movements

Row

High knees

Lunge, Reach

Center Wood Chops

Toes To Bar /KAH/Toe Raises

PVC Snatch

PVC Overhead Squat

THE STRENGTH

TIME TO WORK ON ROPE CLIMBS! 

*You are required to have a tall sock or shin protection in order to rope climb

*This section is to work on technique and efficiency in the rope climb, talk to your coach for help improving this movement

‍

Rope Climbs

OR

Front Rack Walking Lunge + Rope Knee to Elbows

‍

Make sure you are doing the active rest in between to warm-up Snatches/OHS and Wall Balls

Active rest= Alternate Each Round

Light --> WOD weight Wall Ball

Light --> Wod Weight Snatch + Overhead Squat

‍

THE MET-CON

As Many Rounds/Repetitions As Possible in 16:00‍

Rope Climbs or Rope Pulls

Wall Balls

Run

Snatch

Overhead Squat

* If the snatch and overhead squat are too challenging or new of movements, you can do cleans and front squats instead

‍

THE FINISHER

Snatch Shrugs

EZ Bar Skull Crushers