Thursday, January 23, 2014

Friday - WOD 22 - Frozen Friday


Its cold outside.  Remember to warm up well,  do some mobility , and lift light to get everything warmed up. 

Mobility:
2 minutes Hip Flossing
2 minutes Foam Rolling Posterior Chain

Skill:
With a PVC pipe or empty bar
3 position Snatch - 3 sets of 5 (touch and go)
Behind the neck Power Jerk - 3 sets of 5 (touch and go)
OH walking lunges - 4 sets of 6 (unbroken)

WOD:
3 rounds
in waves of 3 athletes (each wave starting with the ROW)
Minute 1 - 150 meter row
Minute 2 - pushups
Minute 3 - Situps
Minute 4 - Squats
Minute 5 - Rest

Round 1- 20 reps of each
Round 2 - 25 Reps of each
Round 3 - 30 reps of each
The score is how many minutes can you complete all of the prescribed reps
Max Score per round is 4
Max Score for the entire WOD is 12

OT:
Stretch and Foam Roll

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