20th January 2019
WOD WOD, January 21, 2019
Master and the Apprentice
Warm-up
Overhead Squat Prep !
Overhead Squat (Weight)
Skill / Strength – 15 Minute Open Cap
Overhead Squat
3-3-3-3-3-3
Build to a challenging load focusing on positioning and points of performance. We would much rather see you hunt for quality then load.
OPTION:
Work to a box, work on overhead positioning, or, sub for 6 x BB rack lunges
Grab a coach and work with them. This is a great time learn and develop your movement , enjoy exploring!
Metcon (Time)
3 x Sprint Rounds for time 10 minute cap
12 x Toes 2 Bar
20 x DB Snatch Alternating 22.5/15kg
12 x BB Thrusters 42.5/30kg
REST 90 SECONDS
OPTIONS:
T2B : 8 Reps , Work Progression , Knee Raises
DB : Reduce Load
Thruster : Reduce Load / Movement ( PP / FS ) Should be unbroken sets
COOL DOWN
Couch Stretch / Pigeon Pose
