Thursday, January 13
Pisgah Kids: 3:30pm
Rebuild option available in all classes.
Strength:
1x [ 2 Snatch Lift Offs + 1 Snatch ], pick load
Every 2 mins for 10 mins.
80-85% 1RM
Snatch Snatch Lift Offs- floor to mid-patella, pause for 1 sec, return to the floor
WOD:
5 rounds for time of:
12 Pull-ups (Strict PU)
9 Deadlifts, 135/95 lbs (KB Swings)
6 Ground-to-Overheads, 135/95 lbs (KB Thrusters)
Rebuild A
Every 1:30 for 18 mins, alternating between:
12 Banded Muscle Snatches, pick load @2111
12 Prone Lying Hamstring Curls, pick load @4010 Lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl.
6 Bat Wing Holds, pick load @2118 Prone lying on the bench; pin your shoulders down and back for 8 secs with dumbbells or barbell for loading.
Rebuild B
3 rounds for quality of:
10 Arnold Press, pick load @2121
Rest 30 secs
Reverse Hyper Hold, 1 min (prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 secs
10 Squeeze Chest Press, pick load @3030
Rest 30 secs
10 Straight Leg Raises @3030 (supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 secs