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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

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