Workout of the Day - December 12, 2024

WOD

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minute AMRAP:
- 5 Scapular Pull-Ups
- 10 Push-Ups (from knees if needed)
- 10 Air Squats
- 5 Inchworm + Push Ups

Hang Power Snatch 4 - Practice
3 Rounds:
- Minute 1: Snatch Balance with OH Squat (6+6 reps)
- Minute 2: Snatch Grip Deadlift (8 reps)
- Minute 3: Power Snatch + Hang Snatch (4+4 reps)
- Minute 4: Rest
*Use 65-70% of 1RM of your Snatch.

Wod
9 Minute AMRAP:
- 12 Russian Kettlebell Swings (Heavy)
- 4 Single Arm Dumbbell Push Jerks
Russian Kettlebell Swings:
RX: 70/53 lbs
Scaled: 53/35 lbs
Beginner: 35/26 lbs
Dumbbell Push Jerks:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)

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Workout of the Day - December 13, 2024

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Workout of the Day - December 11, 2024