Dynamic jogging/burpees

Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs.

Scap pull ups, lat pull backs, knee raises, k2elbows, t2bar.

Air squats w. thoracic twists Burgener warm-up.

 

Skill Development

 

10 Minutes of Drills

 

 

Focus:

·     Power Snatches

·     Knees-to-Elbows

·     Toes-to-Bar

 

 

Hero WOD

 

“Robert Cordice”

FDNY Died 11/09/2001

 

For Time:

23 Minute CAP

 

21 – 15 – 9

·    Power Snatches (RX 35/20 Kg)

·    Sit-ups

Then:

15 – 12 – 9

·    Power Snatches (RX 42½/30 Kg)

·    Knees-to-Elbows

Then:

12 – 9 – 6

·    Power Snatches (RX 52½/37½ Kg)

·    Toes-to-Bar

 

Aim for:

·   Strong core

·   Strong pulls for Snatches

·   Rhythm for sit-ups OR Knees/T-2-Bar