Pumpkin Run / Walk this Sunday …Race starts at 9:15
am …..Registration at 8:00am if anyone wants to carpool
we can meet at the gym at 8:15am
or
we can meet everyone down
there by the registration area. Don’t start without us !
-
Warm up
- Release shoulders, pec, butt and hip flexors
- 2 wall walks from plank
- 5 inch worm with shoulder extensions
- 10 ps Single Leg Deadlifts …try staggered stance
- warm up strength move
STRENGTH
E90secMOM for 15 minutes: SNATCH COMPLEX -Snatch grip Deadlift -Hang Power Snatch -Overhead Squat -Squat Snatch *complex should be unbroken set every 90seconds. *focus on form & completing each movement efficiently…. slow down *build weight as needed
WODS Chooses 1 or 2
Ask coach for modifications to snatch or O/H if needed
Sweat fest #9
For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Kettlebell Swings (70/53) unbroken MW Overhead Squat (95/65) unbroken MW
or
Sweat fest #9 b
50 – 30 – 10 Wall Ball (20/14)MW Plate Facing Burpees ACCESSORY Max set of Supinated Pull-ups (no weight) Then rest … Max set of weighted strict supinated pull-ups