W WOD – TUESDAY 16.01.24 – “Crashing to the bottom”
MOBILITY & WARM UP
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
1 set:
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots
SKILLS & SPECIFIC WARM UP
DB snatch – wall ball
8 DB/KB x side deadlift
8 DB/KB deadlift and shrugs
8 DB/KB hang high pull
8 alternate DB/KB hang snatches
8 alternate DB/KB hang snatches
2 sets:
10 alternating dumbbell snatches
10 wall-ball shots
Rest :30 between sets.
CONDITIONING
“CRASHING TO THE BOTTOM”
2 rounds for time:
50 alternating DB snatches #22.5/15
50 wall-ball shots #9/6