Blessed

SV is blessed with a great location right next door to Westminster Church.

LEVEL 1

WARM UP:

3min run warmer @ 96 cadence

10/arm KB snatch (26/18)

SKILL:

7min to Find your max height box jump

STRENGTH:

5min warming up BS, then 3x1@90%+, Drop 20% 2x3. Follow each set with 2 seated box jumps (as high as you can go... not neccessarily your max, base it on the effects of the BS).

3RNFT - 20 sec Back Lever (scale to a tuck if needed), 20 Shoulder Touches, 20 sec Front Lever

WOD:

3 Squat Snatches (65/45)

20-15-10

  • Alt 1-arm kb snatch (35/26)
  • TTB
  • End each round w/ 3 DL @ (185/125)

COOLDOWN:

3min row cooldown

MOBILITY:

banded distraction hip opener

LEVEL 2

WARM UP:

3min run warmer @ 96 cadence

10/arm KB snatch (35/26)

SKILL:

7min to Find your max height box jump

STRENGTH:

5min warming up BS, then 3x1@90%+, Drop 20% 2x3. Follow each set with 2 seated box jumps (as high as you can go... not neccessarily your max, base it on the effects of the BS).

3Rounds Not For Time - 20 sec Back Lever (scale to a tuck if needed), 20 Shoulder Touches, 20 sec Front Lever

WOD:

Speed focused wod designed to task the core and PC while breaking down grip strength to expose technical breakdown in hand positioning and down/up stream to shoulder. Single arm KB snatch to push to maintain rotational stability on an increased DOF (degree of freedom) load.

20-15-10

  • Alt 1-arm kb snatch (53/35)
  • TTB
  • End each round w/ 3 DL @ (315/205)

COOLDOWN:

3min row cooldown

MOBILITY:

banded distraction hip opener