SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.
NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES.
DO
1. LANDMINE PRESSES
2. INCLINE ROWS ON BENCH
3. MEDIAL AND FRONT DELTOID RAISES
4. FRONT SQUATS FOR OVERHEAD
5.CLEANS FOR SNATCHES
ASK YOUR COACH FOR MORE MODIFICATIONS
Warm up
- release lats and forearms
- 100 Single skips
- line drills with stretches and chest openers
- max effort hang from the bar with chin over the bar. RX try some knees up
Strength
10 rope climbs 10 minutes or RX Max rope climbs in 10 minutes
Scaled, hang for 20 sec or do 20 lying down pulls, hangs chins over the bar
Throwing in a partner wod today just for fun
Partner WOD:
RX
60 Synchro Wall balls 30/20
120 DU’s (same time, both athletes working)
40 Snatches 95/65 (total) 20 each
20 Dead-Ball O/Shoulder .. clean up the ball to over shoulder
60 Synchro Burpee bar hops
20 Dead -ball OS..clean up the ball to over shoulder
40 Snatches 20 each
120 DU’s
60 Synchro Wall balls
Scaled
50 Synchro Wall balls… neck issues do wall shots head forward
150 singles (same time)
30 Snatches (total), do front squats OR cleans
20 slam-ball O/Shoulder ..Clean ball up and over shoulder
40 Syn Burpee bar hops
20 slam-ball O/Shoulder ….Clean ball up and over shoulder
30 Snatches (total) do front squats OR cleans
150 Singles
50 Synchro Wall balls…neck issues do wall shots head forward