11.8.18 Thursday

November 8, 2018

 

 

Mob: SB Piriformis + Feet/Calves x2m + Banded Supine Knee Tuck x45s ea (Favorite store for groceries: Wegman’s, Tops, Aldis, Walmart?)

 

2 rounds:

KB Snatch x5e

PVC OHD Squat x10

Spiderman w Reach x5e

 

Skill: Snatch Skill

1x5 PVC Oly W/U

1x5 BB Oly W/U

 

2x3 W/U Snatch  Ak, Bk, Fl (40%, 50%)

 

5x3 Squat Snatch (ak, bk, fl) @ 60% + MB OHD Squat w Reach x5

 

WOD: 18m Partner AMRAP

10 Cals AB

10 DL (225/155)

10 T2B

10 Alt Pistols

 

(Each Partner Completes 10 reps at each station before moving on, one round is each partner finishing 10 of each exercise)

 

Post Strength: 3-4 sets

Weighted GHRs x6-8/SB 2/1 Ham Curls x6e  

DB 1 Arm Row x15e

 

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