Friday WOD – Ground To Overhead

27 Feb
0

A) Warm Up

Run 400m

Then 4 Rounds of: 

Jumping Jacks : 15

Squats : 15

Push Ups : 15

Plank : 15

Then 

Lacrosse Shoulders

B) Skills

GTOH Practice (Ground to Overhead)

In this time you must figure out the Weights to be lifted in WOD.

C) WOD

17 min AMRAP

40 Burpee to Plate

30 GTOH 45/25kg

30 Burpee to Plate

30 GTOH 55/35kg

20 Burpee to Plate

30 GTOH 65/45kg

20 Burpee to Plate

Then AMRAP

GTOH 75kg/55kg

D) Flexibility

Shoulder Band Distraction - 1 min each side

Couch Stretch - 1 min each side

E) Power Hour

Drop Snatch 3,3,3,3,3,3,3 (Establish 3RM)

Block Shrugs 3,3,3,3,3,3 (Establish 3RM)

Then

Hill Sprints 10 Minute AMRAP

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