WOD 7/14/17

BE SURE AND LOG YOUR RESULTS
— ON THE ZEN PLANNER APP —
CHECK THE LEADERBOARD, LOTS OF PR'S TODAY

CHECK OUT THESE
UPCOMING COMPETITIONS

http://www.wonderpromotionsandevents.com/goddess-games-2017/
https://www.thegaragegames.com/events/masters-tour-2017-nc-pride/
http://www.unbrokenseries.com/beatdown

 

PRECLASS WORK:
Foam Roll - Calves, Quads, IT Band, Upper Back
Stretch - Worlds Greatest, Couch, Knee to Wall, Kneeling Thoracic Rotations
WarmUp4 +
Burgener WarmUp + Skill Transfer Work

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP

10 Banded Pass Throughs
10 Banded Face Pulls
20 Kossack Squat/Alt Side Lunge

11:00-14:00
Strength SetUp + Demo

14:00-23:00
A) 2-Position Snatch (Mid Thigh, Below Knee)
@75-85% of 1RM, Every :90 for 6 sets

23:00-26:00
WOD SetUp


26:00-56:00
B) 30min AMRAP
750m Row/Big Lap
20 Wall Balls
10 Burpee Box Jumps
2 Muscle-Ups
*Add 2 Muscle-Up Each Round

RX+ (30/20, 30/24)
RX (20/14, 24/20)
SC (14/10, 20/16)

G.O.A.T Work:
2 Rounds:
30 GHD SitUps
15 T2B