10/31/2018

Encinitas – Group Class

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Warm-up

Run 400m or Assault bike 18/15 CAL

4 Inch Worms with 3 Push ups after each one

30 sec Pec Stretch on floor.

5-10 Diamond Push Up

1 min Lacrosse Ball Pec smash using squat rack column

30 Hollow Rock

20 V Up

10 Side Plank Hip Dips with light DB each side

Take 2-3 minute to stretch out any additional muscle groups

Strength

Bench Press

After 3-4 warm up sets… complete the following :

ADV

5 sets of 3 Reps AHAP across all sets (only small weight builds between)

Int-Beginner

5 sets of 5 Reps AHAP across all sets

Bench Press

Metcon

Choose one of the 3 workouts today.

These workouts should take less than 10 min, but still go heavy on your lifts.

You may also choose to Power Snatch or Squat Snatch…. TRUE BENCHMARK WOD Amanda is a SQUAT Snatch if you are looking to PR an old score just be aware.

Take time to Warm Up your Snatch after today’s strength. There will be plenty of time today.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Bar Muscle Up AMANDA (Time)

13 Bar Muscle Up

9 Snatch

10 Bar Muscle Up

7 Snatch

7 Bar Muscle Up

5 Snatch

Amanda Sclaed (Time)

18 Chest to Bar

18 Ring Dip*

9 Snatch 135/95**

14 Chest to Bar

14 Ring Dip

7 Snatch

10 Chest to Bar

10 Ring Dip

5 Snatch
*scale to Straight Bar Dips then to Parallette Dips