Wednesday 20.5.20
Wodapalooza Nine Lives...ish
EMOM 8
6 pull ups
In remaining time in the minute max clean and jerk
Rest 2 minutes
EMOM 8
6 toes to bar
In remaining time in the minute max hang snatch
Score is total clean and jerk and hang snatch *if you do not have access to a pull-up station perform alternative movement in EMOM’s such as 6 box jumps and 6 abmat sit-ups
3 sets
A1. Back-against-wall seated leg lifts
15 reps over dumbbells
Rest 30 seconds
A2. Lying toes to dumbbell raises
15 reps
Rest 30 seconds
A3. Russian twists
10 reps per side
Rest 1 minute between sets
Pick an option from the list and spend 10 minutes working on skill progression:
1. Pistols
2. Double unders
3. Handstand push ups
4. Toes to bar
5. Pull ups
*for example spend 5 minutes practicing skill acquisition then perform
EMOM 5
4-6 controlled reps with good technique
Work with whichever movement and rep range works best for you, but dedicate some quality time to skill development
Optional cash out
For time
100 burpees to target
*work for 30 seconds, rest for 30 seconds
**sprint each effort!