Dear Basketball – !!! In Memory of Kobe Bryant 1978-2020
Warm-Up:
Coach’s choice
Pre WOD prep:
4 sets on the 2 minutes to build to WOD with the following complex.
1 snatch grip deadlift
1 Hang power snatch
1 Overhead squat
*If not overhead squatting perform the front squat.
*1 bar per team. Agree upon a common weight.
*The power snatch and overhead squat must be the same weight.
*If front squatting the power snatch and front squat must be the same weight.
WOD:
Black Mamba (Todays WOD is in memory of the great Kobe Bryant)
Teams of 2. Divide the calories and reps as you like. 1 bar per team. Agree upon on a common weight.
For Time: Partner with similar strengths if possible.
AMRAP 24
41 Calorie row (The age Kobe died)
24 Hang power snatches (95,65) (Kobe’s jersey number)
20 Ab-mat sit-ups (Kobe played 20 NBA seasons)
18 Pull-ups (Kobe was an 18-time NBA all-star)
15 Overhead squats (95,65) (Kobe was named to the All NBA Team 15 times)
12 Hand release push-ups (Kobe was named to the All NBA defensive team 12 times)
Option 2:
For Time:
AMRAP 24
41 Calorie row
24 Hang power snatches(75,55)
20 Ab-mat sit-ups
18 Pull-ups
15 Overhead squats (75,55)
12 Hand release push-ups
Option 3:
41 Calorie row
24 Hang power snatches(55,35)
20 Ab-mat sit-ups
18 Pull-ups
15 Overhead squats (55,35)
12 Hand release push-ups
Post WOD:
5 minutes of foam rolling
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Day 15 WLC
Wellbeing Practice:
Black Mamba with Becka: 3+22 Rx
A nice tribute WOD for Kobe. I feel the pain of his loved ones who are now left to make sense of what happened and why.
Always fun to work with Becka and watch her move the barbell – you can learn a lot just from watching. Thanks Hanna for the cues on the Hang Power Snatch.I can honestly say no one has ever told me not to be so tall 🙄
Black Mamba with Scott W.
4 + 25 rx. Fun WOD and great energy at the 9:30!