Macro – Extended Conditioning Emphasis – Week 9 of 12

Micro – Running Emphasis – Week 1 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – 8 minute AMRAP:

    • 100m Run

    • 30 seconds/side Calf Stretch

    • 15 Alternating Single Arm Russian Swings

    • 10 Alternating Lunge-to-Samson Stretch

  • C – Movement specific review/instruction – Dumbbell Power Snatch

  • D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2a) 20:00 – 60:00 – 3 rounds AQAP:

800m Run

100 Double-unders

40 Alternating Single Arm Dumbbell Power Snatch 50/35

30 Alternating Dumbbell Front Rack Lunges 50/35

Lunges are performed with a Dumbbell in each hand. Use the same weight that you are using for the Snatch.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE