Joanna doing her thing out in the Southwest of the United States..
I. Dynamic Mobility Warm-Up:
High Knees
Spiderman Lunge
Butt Kicks
Samson Stretch
Hip Mobility(Load and Tension) x 2:00 minutes(each leg)
Calve Stretch @ 1:30 minutes(each calf)
II. Skill Work of the Day:(Snatch Progressions)
Coach B Warm-Ups:
1. Up and Down
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands
5. Snatch Drops
6. Overhead Squat
III.. Monostructural Skill Set and Metabolic Conditioning Workouts of the Day:
A. Row @ 100% effort x 250m x 4 sets, rest 1:1 ratio between each set, meaning however long it takes you to row 250 m, rest that time period.
B. “Lethal Combo”
10-9-8-7-6-5-4-3-2-1 of:
Deck Squat Snatch @ 75 lbs/45 lbs
Burpees
*Scaling Options*
Big Dawgs scaled up to 95 lbs/65 lbs for Deck Squat Snatch.
Beginner will scale down to High Hang Squat Snatch.
*Big Dawgs Added Bonus Skill Work*
Handstand Push-Ups Ladder: 1-2-3-4-5-4-3-2-1, increase range of motion with plates or paralletes, Complete this WOD, as fast as possible, with head touching ground each time.
Post Results to Comments.
hardest workout ive done at vagabond in a while. very close to meeting pukie today. in the rows went 41 sec,54 sec, ???,and 48 sec. 12min42sec on the squat snatch/burpees. and 6min 6sec on the hspu.
dillon
Gots to pick up the pace my friend…
That WOD was totally brutal and I thought I was gonna puke, too!
That picture of Joanna is incredible!
Jill
I didn’t think I would make it at first but I did. Tough but fabulous. My problem was air–I couldn’t catch my breath!
Nicole
Nicole, you did great and just stick with it… Form was great on the snatch… and Janet was just funny and casual as usual.. Love that Woman