CoachTuesday 5/16/17:
WOD | TUESDAY | 05.16.2017
QUESTION OF THE DAY (QOD):
What's your superpower of choice?
post your answer in the comments below!
remember: submit your QOD suggestions to your coach or comment below!
W/U CONDITIONING:
Burgener Warm-Up with PVC
skill transfer with PVC
additional w/u coach's choice
SKILL WORK:
kipping pull-up: (instructional video)
butterfly pull-up
STRENGTH: WEEK 4 DAY 2
TECHNIQUE WORK - maintain good form.
light snatches: 6x2
light clean & jerk: 6x2
no heavier than 35% 1RM (or lighter)
work speed & form
NOTE: if you do not have an established 1RM, take this time to find it.
METCON:
OPEN 16.5
21-18-15-12-9-6-3 REPS FOR TIME:
thrusters 95/65
burpees
POST WOD ACCESSORY:
25 GHD hip extensions
25 weighted sit-ups (using weight on chest or behind head)
(EXTRA CREDIT: medball GHD sit-ups)
- Post results to comments.
