Midweek Grinder


Hey all, great work with the training so far. I know that some sessions have been tougher than others, and that you maybe carrying a bit of soreness still from getting back into everything.

This midweek wod is a bit of a push for sure, so if you're still adapting, make certain that you scale back the difficulty of the exercises as well as the volume of work (details below).

Keep at it team, see you soon!

Cam

TRAINING WEDNESDAY THURSDAY

WARM UP: 3 rounds for quality of -

3 Alternating Spiderman + Reaches

6 Front Hip Circles

6 Back Hip Circles

6 Alternating Bird Dogs

Spidermans are 3/side and Bird dogs are 6/side

SKILL: HANG POWER SNATCH 6 X 2 E90S

Work on footwork and receiving the bar with a bit of a dip - many of you are still pulling the bar to full standing as opposed to rehearsing the drop down under.

Get your footwork going and the rest should fall into place!!

at home: KB snatch 6 x 4/arm

WOD: ISABELLE MEETS CINDY

A wonderful combo, I'm sure you'll agree! Continue to build those pullups back up while hitting some more technical lifts.

3 RFT:

10 power snatch (75/115)

4 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

Scale the bar weight as needed and cut rounds of Cindy to 2 or 3

CP: Use green grids and do the following as subs for rounds of Cindy:

2 ring MU, 8 ring dips, 12 pistols. Bar weight 105/155