Encinitas – Group Class
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
After 3-4 warm up sets… complete the following :
5 sets of 3 Reps AHAP across all sets (only small weight builds between)
5 sets of 5 Reps AHAP across all sets
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.
Bar Muscle Up AMANDA (Time)
13 Bar Muscle Up
10 Bar Muscle Up
7 Bar Muscle Up
Amanda Sclaed (Time)
18 Chest to Bar
18 Ring Dip*
9 Snatch 135/95**
14 Chest to Bar
14 Ring Dip
10 Chest to Bar
10 Ring Dip
*scale to Straight Bar Dips then to Parallette Dips