Wednesday, June 25, 2014

Thursday - WOD 152 - Recover


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

Skill:
With a PVC pipe or empty bar (no heavy lifting)
3 position Snatch (full snatch, above the knee hang snatch, hip snatch) - 3 sets of 3 (touch and go)
Snatch balance - 3 sets of 3
OH walking lunges - 4 sets of 6 (unbroken)

WOD:
3 rounds
in waves of 3 athletes (each wave starting with the ROW)
Station 1 - 200 meter row (this row does not change each round) 
Station 2 - pushups
Station 3 - Situps
Station 4 - Squats
Station 5 - Rest (back in line behind the rower)

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:
Foam roll and Stretch

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