Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December!
If you want to support Sparrow’s Nest of the Hudson Valley and Allison Just Click Here
Sparrow’s Nest of the Hudson Valley has a mission of providing two meals once a week, to the families of caregivers and children diagnosed with any type of cancer.
Warm Up:
3 Minute Clock
5 PVC Pass Throughs
4 Alternating Overhead Lunges 5 Good Mornings
4 Muscle Cleans
Snatch Work:
6 Minutes
Movement Review:
3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats
3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch
WOD:
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
Increase weight across all sets
Time: 27 Minutes
Loading: 5/5
Skill: 5/5
Volume: 1/5
Intermediate / Beginner:
Same as Rx
Limited Equipment:
EMOM 25:
2 Alternating DB Snatches
2 Alternating DB Overhead Lunges / Arm
3 DB Deadlifts
4 DB Hang Squat Cleans
Single DB for the snatches, two DB’s for the cleans and deadlifts
Movement scaling options:
Snatch: Loading, Power Snatch + Overhead Squat, Power Snatch, DB SIn- gle-Arm Snatches
Clean: Loading, Power Clean + Front Squat, Power Clean
Deadlift: Loading
Cool down:
3 Sets:
30 Seconds Couch Stretch / Side
30 Seconds Sit-and-Reach Stretch