* SAVE THE DATE FOR OUR FIRST BEACH WOD! *
Saturday, June 16th we will meet at St. Mary’s parking lot in Scituate Harbor at 9AM and jog the .5 mile to Peggotty Beach as our warm up. Class will run until 9:50, and you can jog back to your car as a cool down. There are 3 “visitor” sport at Peggotty (not guaranteed they will be available) if you would like to park there and meet us at 9AM. Feel free to stay after and enjoy the beach with your family.
Midline/Posterior Activation
500 Meter Row
Then 2 Rounds:
12 Good Mornings (empty barbell)
12 Scorpions
12 Glute Bridges
12 Inch Worm to Spiderman Elbow Drops
12 Cossack squats
Then:
30R/30L Cuff Isolation (#5 plate)
A. Power Snatch
Work up to a heavy double across 5 working sets.
B. Accessory FOR TIME – load your weights smartly
10 Snatch Grip Deadlifts @120% the weight of part A
10 Snatch Grip Deadlifts @ 80% of the 1st 10 snatch grip deadlifts
10 Snatch Grip Deadlifts @ 80% of the 2nd 10 snatch grip deadlifts
*get the weights close. Perfection isn’t needed.
Example:
Part A – 200lbs
Part B – For Time
10 Snatch Grip DLs @ 240
10 Snatch Grip DLs @ 190 (80% of 240 = 192)
10 Snatch Grip DLs @ 155 (80% of 190 = 152)
C.
8 Min EMOM
6 Clean and Jerks (155/105)
6 Bar Facing Burpees
* Goal is to maintain a steady pace/same time through all 8 rounds.
** If you have less than :10 rest between rounds, scale to 5/5.
