211018 - Motivation Monday

QOTD - Weekend highlights?

WARM UP - Leg Swings (Front/Back) (Side/Side)
Banded Side Shuffle
Banded Squats
Banded Glute Bridge
Then…
1 minute jump rope

MOBILIZE - Quad Stretch

STRENGTH - Back Squat
10EB, 6, 6, 6, 6, 6
then… 3 back squats
Every 30 seconds for 6 Rounds

COACH PREP - Review each movement
Perform 4 light and 4 wod weight

WOD -
(A: Competitor) FOR TIME
Buy In : 100 Double Unders
Then… 12 Rounds
6 Hang DB Snatches 50/40
6 Goblet Squats
Then…
Buy Out : 12 Single Arm Alt. Devil Press

(B: Performance) FOR TIME
Buy In : 60 Double Unders
Then… 12 Rounds
6 Hang DB Snatches 45/35
6 Goblet Squats
Then…
Buy Out : 12 Single Arm Alt. Devil Press

(C: Fitness) FOR TIME
Buy In : 100 Single Unders
Then… 12 Rounds
6 Hang DB Snatches 35/25
6 Goblet Squats
Then…
Buy Out : 12 Single Arm Alt. Devil Press