GWM WOW – SATURDAY 29.06.19 – TRAIN WITH A COACH-etto “Shake Weight”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS
MOBILITY & WARM UP
2 Rounds:
10 Hollow Rocks
10 Pausing Glute Bridges
200m Run, moderate pace.
2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
200m Run, moderately fast pace.
2 Rounds:
5 Scap Retractions
5 Pausing Dumbbell Strict Presses, each sideS
Specific Primer for “Shake Weight”:
400m Run, aiming to work towards our workout pace on the second half of the distance.
Into…
2 Rounds:
5 TTB
8 Dumbbell Snatches
Finding our movement, and our touch and go rhythm on the dumbbell. Rest as needed into:
200m Run
5 TTB
8 Dumbbell Snatches
200m Run
“Shake Weight”
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (22,5/15)
BEGINNER:
3 Rounds:
400m Run
21 Toes to Bar
30 Dumbbell Power Snatches (20/12,5)
