LEVEL 1 WOD
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May 13th, 2014

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Category: LEVEL 1 WOD
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02

WARM UP: 400 M RUN 10 GOODMORNING 10 OVERHEAD SQUATS 2 ROUNDS MOBILITY: SHOULDER FIX SKILL: SNATCH PROGRESSION TOES TO BAR STRENGTH: 6 MINUTE EMOM 2 POWER SNATCH @ 75% 4 SNATCH GRIP DEADLIFT @ 75% WOD: 21, 15 , 9 POWER SNATCH 75/45 BOX JUMPS TOES TO BAR COOL DOWN: STATIC STRETCH

May 12th, 2014

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Category: LEVEL 1 WOD
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01 1/2 BADGER

WARM UP: 200 M RUN 10 AIR SQUATS 10 PUSH UPS 2 ROUNDS MOBILITY: FRONT RACK SKILLS: BURGNER WARM UP/ CLEAN PULL UPS WOD: 1/2 BADGER 15 SQUAT CLEANS 95/65 15 PULL UPS 400 M RUN 3 ROUNDS COOL DOWN: ROLL OUT (5 MINS)