150210

Pre-Wod:
Group Warm-Up

Tap Swing Drills:
A. Working Positions
1/2 Tabatta switching between Hollow & Arch Hold On the Floor
1/2 Tabatta Hollow Hanging from a bar
1/2 Tabatta Arch Hanging from a bar

B. The Swing, aka “Wiggles”
Hollw-Neutral-Arch: Slow, Medium, Fast

C.
2 Rounds of 7-15 Toes-2-Bar
2 Rounds of 5-7 Kipping-Pull-Up
2 Rounds of 3-5 Kipping-Chest-2-Bar
2 Rounds of 2-3 Hips to Bar

Workout of the day for tuesday, February 10th, 2015:
A.
10 Min AMRAP:
8 Burpees over the Bar
6 Hang Power Snatch 55-65% 1RM
8 Burpees over the Bar
5 Hang Power Snatch 65-75% 1RM
8 Burpees over the Bar
4 Hang Power Snatch 75-85% 1RM
8 Burpees over the Bar
3 Hang Power Snatch 85-95% 1RM
8 Burpees over the Bar
2 Hang Power Snatch 85-95% 1RM
8 Burpees over the Bar
With remaining time: Hang Power Snatch 85-95% 1RM

B.
3 Rounds: 250 M. Row, record each individual row time. Rest as needed between rounds.

Post-Wod:
Candle-Stick on Floor
3 rounds: 5 seconds at High Position
3 rounds: 5 seconds at Medium Position
3 rounds: 5 seconds at Low Position

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