TUESDAY
Dynamic jogging/burpees
Calf pumps, Mountain climbers, duck walk, fire hydrants. Bird dogs. Scap pull ups, lat pull backs, knee raises, k2elbows, t2bar. Air squats w. thoracic twists Burgener warm-up. |
Skill Development
10 Minutes of Drills
Focus: · Power Snatches · Knees-to-Elbows · Toes-to-Bar
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Hero WOD
“Robert Cordice” FDNY Died 11/09/2001
For Time: 23 Minute CAP
21 – 15 – 9 · Power Snatches (RX 35/20 Kg) · Sit-ups Then: 15 – 12 – 9 · Power Snatches (RX 42½/30 Kg) · Knees-to-Elbows Then: 12 – 9 – 6 · Power Snatches (RX 52½/37½ Kg) · Toes-to-Bar
Aim for: · Strong core · Strong pulls for Snatches · Rhythm for sit-ups OR Knees/T-2-Bar |