Warm-up
Coach’s choice
WOD prep
1 power snatch
1 Snatch balance
1 Over head squat
Work your way up to a perfect complex.
WOD
7th Heaven
AMRAP 7:
50 Double-unders
10 Overhead squats (135,95)
*Use 70 to 75% of the wod prep
Scaling this WOD
Before the workout begins, find an overhead squat load that you can complete for 10 unbroken reps. The double-unders should be completed in 3 sets or less. If you can only perform a few double-unders, start each round with 2 max-rep attempts, then complete 30 singles to finish the round.
Post WOD
Overhead banded distraction. 2 minutes per side.
WOD Prep: 60#
7th Heaven: 4+11 | 2xSpeed Steps | 45# OHS
Nice to be back after a week away!!
WOD prep 145
7th Heaven
3 rounds rx
WOD Prep 135
WOD: 4 + 30 @ 75#
Prep to 70#
4+3 @#50
Forgot to write on the board 2X max number DU without tripping then finishing the remaining 50 with singles each time. It’s a lot of words for the white board.
Great coaching by Hanna.
Also, Enjoyed an awesome mobility WOD.
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