Monday-Performance
Mobility-PVC Drills
Warmup-3×10 Light Cuban Presses (3-15# DB’s)
then, 2 RNFT
:30 Single Arm Overhead DB Hold/each side
6 Alt DB Snatches
10-30 Doubles
A) WOD: Open “17.1”
10 Alt DB Snatches (50/35)
15 Burpee Box Overs
20/15, 30/15, 40/15, 50/15
*20 min cap
B) Met-Con: Five 3 min rounds of:
20 KB Swings (53/35)
10-20 Alt Pistols or Air Squats
then, max doubles in remaining time
*No rest between rounds
*This is not scored but is practice. Select a number of pistols/air squats that allows you about 1 minute or more on the jump rope. Try to get comfortable doing doubles while under fatigue and using that as a rest period.
Monday-Fitness
Mobility-PVC Drills
Warmup-3×10 Light Cuban Presses (3-15# DB’s)
then, 2 RNFT
:30 Single Arm Overhead DB Hold/each side
6 Alt DB Snatches
10-30 Doubles
A) WOD: Open “17.1”
10 Alt DB Snatches
15 Modified Burpee Box Step Overs
20/15, 30/15, 40/15, 50/15
*20 min cap
B) Met-Con: Five 3 min rounds of:
20 KB Swings
20 Air Squats
then, max singles or doubles in remaining time
*No rest between rounds
*This is not scored but is practice. Select a number of pistols/air squats that allows you about 1 minute or more on the jump rope. Try to get comfortable jumping rope while under fatigue and using that as a rest period.
*20 min cap
B) Met-Con: Five 3 min rounds of:
20 KB Swings
20 Air Squats
then, max singles or doubles in remaining time
*No rest between rounds
*This is not scored but is practice. Select a number of pistols/air squats that allows you about 1 minute or more on the jump rope. Try to get comfortable jumping rope while under fatigue and using that as a rest period.