Tuesday, September 19 WOD

Room 2
Warmup: 2:00 Bike or Row then,
2 Rounds:
50′ Walking Samson Stretch
10 Kneeling PVC T-Spine Rotations/ea
10 PVC Kang Squats
10 PVC Sotts Press Or Behind the Neck Push Press
Buy-In: 10:00 EMOM:
1 BTN Snatch Grip Press+ 1 Push Press+ 1 OHS
-This is a good way to work on movement pattern in the OHS because the athlete will be limited by what they can strict press OH.
WOD: 13:00 AMRAP:
5 Thrusters (C: 115/85, P: 95/65, F: 85/55)
10 Pull ups
5 Burpees over the Bar

Teens and Tweens
Room 1
Warmup: x 2 rounds
200m run
10 prisoner squats
10 PVC pass thrus
10 pushups/5 HSPU
10 jump squats
Review: Front squat
Buy-In: Take 15 minutes to establish a new 1RM front squat
WOD: E4MOM x 5 rounds (20 Mins)
10 back squats (95/65)-bar is cleaned off the ground
200m run
:30 double unders/single unders/toe taps
Score =total jump ropes

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