Wednesday September 28, 2022

“You cannot have a positive life and a negative mind.” – Joyce Meyer 

Warm Up: 
1 set:
1:00 straight arm plank
1:00 single-unders
1:00 air squats

1 set:
:45 straight arm plank
:45 single-under hop side to side
:45 duck walks

1 set:
:30 straight arm plank
:30 single-leg single-unders
:30 candlesticks

Skill Work: 
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

WOD:
For time:
100 alternating single-leg squats
50 thrusters (75/115 lb)
25 hang power snatches (75/115 lb)

Time Cap: 20 Minutes

Intermediate: 
For time:
50 alternating single-leg squats
50 thrusters (75/115 lb)
25 hang power snatches (75/115 lb)

Beginner:
For time:
100 alternating back step lunges
50 thrusters (45/65 lb)
25 hang power snatches (45/65 lb)

HOME WOD: 
Equipment: 
For time:
100 alternating single-leg squats
50 DB thrusters
25 double-DB hang power snatches

Bodyweight: 
For time:
100 alternating single-leg squats
50 jumping squat + target touch (6″)
25 burpee to a target (6″)

Movement scaling options: 
Alternating single-leg squats: Reps, range of motion, walking lunges, box step-ups
Thrusters: Load, DB thruster, single arm DB thruster
Hang power snatches: DB hang power snatch, dual DB hang power snatch, American swing

Cool down: 
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg