Down With The Quickness

Jan 15th, 2021

Category: Uncategorized

Down With The Quickness

Barbells Patiently Waiting

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Warm-up
40s Work:20s Rest
-Reverse Lunge and hop- R
-Reverse Lunge and Hop- L
-Quadruped Rotations- R
-Quadruped Rotations- L
-High-Pull to Front Raise with Object
-Alternating Downward Dog Single Leg Toe touches

Mobility
Lat stretch on the box
Calf stretch on the box

Strength
EMOM10
1 Power Snatch*

*If working with a light weight increase the reps from 3-5 depending on how light. For Single Arm perform 5 On Each Side per minute

WOD
30 Power Snatches 115|75
30 Burpee Box Jumps
30 Overhead Squats 115|75

Level 2 95|55
Level 1 75|35

ADV – Rest 4 Minutes & Complete 20 Reps of Each then Rest 2 More Minutes and Complete 10 Reps of Each

At Home WOD
40 Alternating Object Snatches
30 Burpee Tuck Jumps
40 Lunges with Single Arm Overhead Lockout

Extra Work
4 Rounds of
400m run*
50 Air Squats

*1 min out, 1 min in or sub 500m Row, .7 Bike or 25 Burpees