WOD – Friday 1/20

Class is split into 3 parts today. The banded work could be done at the end if you run you of time. But if you move efficiently it shouldn’t be an issue. The two banded pieces should be explained well. I have included 2 videos for you to watch, coaches will explain and answer any questions you might have.

3 rounds with light KB’s:
Farmer carry – down & back length of gym
Waiter carry – down & back length of gym (switch arms 1/2 way)
10 Russian KBS
10 goblet squats
5 Inchworms with down & up dogs

Banded pigeon and spiderman

A. Weightlifting complex – 1 clean + 2 front squats + 1 split jerk (15 minutes)
Big time complex. Review the jerk. The clean and front squat have been frequent the past 2 weeks. The split jerk has not. FOOTWORK, FOOTWORK, FOOTWORK. Speed under the bar and head through the arms.

Band work
B1. Banded pull throughs – 3×20
*deadlift or KB stance at it’s lowest point, huge squeeze at the top to a neutral position without over extension at the top
B2. High to low half kneeling wood chops – 3×15
*torso does not move while the arms do all the work, locked out.

12 min AMRAP
20 weighted sit-ups
10 OH walking lunges – left arm
10 OH walking lunges – right arm
KB weights (44/26#)(35/18#)
*dumbbells can be substituted as well
Odd movement of the week. Make them hard but attentive to the points of performance of an OH lunge. External rotation of the shoulder, arm locked out, KB slightly behind the ear, ribcage must stay down.

Cool Down
Lax ball on the shoulder

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