WOD

Thursday, April 11th

04/11/2019

WARMUP:

 

4 Rounds:

 

500m Bike

 

90’ Gun Walk

 

15 Plate G2OH

 

15 Beat Swings > 12 Knee Raise > 10 Kipping Knee Raise/Toes 2 Something> 7 T2B

 

 

 

DB Snatch Progression: (1st round moderate DB, 2nd round heavier than 1st)

 

6/6 Single Arm DB Deadlifts

 

4/4 Deadlift + Shrug

 

3/3 DB Snatch

 

 

 

Rope Climb Drill: (focus on gaining proficiency in the clamp & opening hips)

 

3-5 reps of each:

 

Knees to Armpit

 

Rope Pinch

 

Clamp & Stand

 

 

 

WORKOUT:

 

EMOM x 21 MINUTES
MIN 1 - 1, 2, or 3 Rope Climbs*
MIN 2 - 7 TTB + 120’ Shuttle Sprint
MIN 3 - 10 Alt. DB Snatch (Athlete Choice, Heavy)

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.