2.7.20 Friyay!

February 7, 2020

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Calves, Quads, T-Spine

Ring Squat breathing x5 breaths

 

Would you rather have 

short term:

long term:

memory loss?

 

8m EMOM (2 Rounds)

1: 150y Run

2: 5 PVC Pause OH Squat 

3: 150y Run

4: 5 PVC Pause Front Squat

 

Skill: Snatch Skill 

PVC 1x5 (RDL, Shrug, High Pull, Power Snatch, Squat Snatch)

BB 1x3(RDL, Shrug, High Pull, Power Snatch, Squat Snatch)

 

W/U: 1 PS (fl) + 1 Squat Snatch (fl) @ 40-65%

 

8m EMOM x1 Squat Snatch (fl) 75-80% 

 

Comp: Same as Rx

Perf: 70-75%

Fit: 3 HPSnatch + 3 OHSquat (Light)

 

WOD: “Cool Runnings”

3m AMRAP 

Buy in:

300 M run (2 laps infield)

Remainder of Time front squat from floor (155/105)

 

2m Rest 

 

3m AMRAP 

Buy in: 

300m Run 

Remainder Time Front Squat from floor (135/95) 

 

Rest 2m 

 

3m AMRAP 

Buy In: 

300m Run 

Remainder Time Front Squat from floor (95/65) 

 

 

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