Wednesday August 24, 2022

“Once you are exercising regularly, the hardest thing is to stop it.” – Erin Gray

Warm Up: 
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating spiderman stretch
10 squat therapy reps

1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 Paused PVC overhead squats

1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 paused open palms PVC overhead squat

Specific Warm-Up: 
1 set:
10 Kip swings
-rest
5 knee raises
– rest
5 knees-to-elbows
-rest
5 toes-to-bars

WOD:
AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

Intermediate: 
AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)

Beginner:
AMRAP 5:
12 hanging knee raises
12 power snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 hanging knee raises
9 overhead squat (35/45 lb)
Rest 2:00
AMRAP 5:
6 hanging knee raises
6 power snatch + overhead squat (35/45 lb)

HOME WOD: 
Equipment: 
AMRAP 5:
12 sit-ups
12 DB snatches
Rest 2:00
AMRAP 5:
9 tuck-ups
9 DB hang snatches
Rest 2:00
AMRAP 5:
6 v-ups
6 DB hang squat snatches

Bodyweight: 
AMRAP 5:
12 sit-ups
12 handstand shoulder taps
Rest 2:00
AMRAP 5:
9 tuck-ups
9 jumps to, or over, an object
Rest 2:00
AMRAP 5:
6 v-ups
6 strict handstand push-ups

Movement scaling options: 
Toes to bar: Straight leg raises, knees-to-elbows, knee raises, v-ups.
Squat snatches: Loading , power snatch + overhead squat, power snatch, hang snatch variations.

With a partner:
AMRAP 5:
12 synchro toes-to-bars
12 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:
9 synchro toes-to-bars
9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:
6 synchro toes-to-bars
6 squat snatches (75/115 lb)

Cool down: 
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift