Wednesday, December 17
“It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.”
― Ben Bergeron
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Clean warm-up with empty bar (45/35)
Accessory
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading
Movement Demos
WOD
A)
2 Hang Squat Snatches, pick load
Every 2 mins for 10 mins.
Athlete Instructions
Rest as needed before B...
Goals
Super Fitness Robot time / rounds:
Hang Squat Snatch - 75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hang Squat Snatch - 55% 1RM or higher
B)
2 Hang Squat Clean Thrusters, pick load
Every 2 mins for 10 mins.
Athlete Instructions
Super Fitness Robot time / rounds:
Hang Squat Clean Thruster - 75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hang Squat Clean Thruster - 55% 1RM or higher
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side