(Practice / Phosphogenic)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 30 sec of PVC good mornings, 30 sec of power snatch, 30 sec hang squat snatch
WOD
Every 3 minutes for 30 minutes complete:
1 Hang Power Snatch
1 Hang Squat Snatch
1 Power Snatch
1 Squat Snatch
Run 1 indoor turf/rubber loop
*Touch and go as long as you can while maintaining good form
*Weight is athlete’s choice (Goal of 70-75% of max of weakest skill)
*Weight can remain the same or increase.
Post WOD
2x Through a Core & Mobility Tabata (20 stretch or work / 10 to switch):
Forearm Plank > Downward Facing Dog > Side Plank (right) > Pigeon stretch > Side Plank (left) > Pigeon stretch > Superman hold > Child’s Pose
Please be sure to arrive on time to class. we will be going over the Wod BEFORE we start the warm-up. Thank you all.
-CFIS Staff
