Thursday’s WOD at 7 and 9am and again at 4pm
For time complete:
1 mile Run
50 Strict Sit-ups
60 Alt DB Snatches
Record time, load, and any scaling
Everybody loves chippers… Even ones that start with a one mile run! Run fast, but not like you’re trying to set a PR, then do 50 strict sit-ups. Be strategic about how you break those up. Getting to a point where you’re doing 2-3 strict sit-ups at a time is NOT the way to go today. After the sit-ups, do 60 alternating DB Snatches. Break these up into manageable chunks that help you feel accomplished after each set. Pretty simple today.
Get in a 400m run. Get in a set of push-up down dogs. Hold down dog for a while before rolling over and getting 15 abmat sit-ups. Hang from your bar for a bit. Do 10 air squats and then 10 jumping squats. We’ll then do some stationary running specific warm-up in our zones.
Grab a DB and do basic DB complex on each arm (10 DL, 10 Hang Clean, 10 Goblet Squat, 10 Push Press). Then, do 6 Alt DB Snatches from the hang and 6 from the ground. Grab a heavier DB and get in 5/5 DL and then 10 Alt DB Snatches. Lastly, go down to the abmat for 10 strict sit-ups. No momentum from the arms here!
Be extra cautious on the run course (out the yard, right on civic center way, then right on Stuart Ranch Rd, turn around at the mark on the ground about 50m up-it is an infinity sign spray painted on the asphalt). On each and every snatch. lowed the DB to the ground with control and a neutral spine. Both heads of the DB need to touch the ground. Feel the hips do the work for you here! This one will take some mental toughness!
Hold supine figure four for a minute or longer on each side and then childs pose for 2-3 minutes.