3 September 2016

Article: 8 Changes That Will Transform Your WODs

Warm-up
PVC Switch

Hollow / Arch Body (Rock)
- Tabata

Mobility
Posterior Shoulder Smash (ball)
Glute S&F (ball)
Pec / Shoulder Stretch (rings / posts)
Cobra / Upward Dog / Bridge

Metcon
4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Teams of 3 (or 2)
AMRAP-15:
25 Cal Row
5 Power Snatch (95/65#)
5 Overhead Squat

Technique
GHD Technique
Work on different movements:
- Sit-ups
- Hip Extension
- Back Extension
- Hip and Back Extension
- Hamstring Curl
...