WOD 8/10/17

PreClass work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Worlds Greatest, Couch
WARMUP1

 

0:00-3:00
Whiteboard Discussion

3:00-11:00
8min AMRAP
10 Rockers
10 TuckUps
:10 Hollow Hold
4 Turkish GetUps


11:00-14:00
Strength SetUp

14:00-34:00
A) Snatch Grip Deadlift
20min for 1RM

(intermediate/novice/beginners should be separated and work on form and technique for 10-15 minutes, then have them do a 5-7min. EMOM of 3 SG Deadlift/Deadlift)

34:000-44:00
WOD SetUp + Dem0 + Practice Turkish GetUp

44:00-54:00
B) 3 RFT:
8 Turkish Getups 4L/4R
8 R-KBS
16 Jumping Lunges
*10min Time Cap

RX+/Competitors:
70/50
RX/Performance:
55/35
Scaled/Fitness:
35/25, Alt Rev Lunge


Mobility:
Pigeon Pose, Hamstring Stretch

G.O.A.T. Work:
6 Rounds:
Every 2min complete:
100m Run
10 Alt KB Snatch 55/35