Monday July 17, 2017

(The achievement of your goals doesn’t happen by chance.  You have to keep reaching and reaching until you make it.  Amy is reaching for hers during these rope climbs on Saturday and completed 14 one pull rope climbs in 5 minutes.  Way to go!)

Level 1 & 2 WOD:

27-21-15-9

Row for Calories

Kettlebell Snatches (53,35)(L+R=2)

Overhead Squats (95,65)

 

Post WOD bodyweight strength session:

A: 10 sets of the following sequence:

5 second Hollow Rock Hold

3 V-ups (use as little momentum as possible)

5 second Hollow Rock  Hold

5 Double Crunches (use as little momentum as possible)

5 second Hollow Rock Hold

**Connect all of the movements, try not to break between movements.  Rest as needed between sets and focus on good body positions.

 

B: 15 sets of 3 Strict Toes to bar

**If you cannot do toes to bar, just lift your legs (keep them straight) as high as you can go, without using momentum

MOD 1: KB Snatch (35,20), OHS (75,55)

MOD 2: KB Snatch (20,18), OHS (65,45)

MOD 3: KB Snatch (18,10#DB), OHS (45,35)