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WOD

Monday 04.05.2021

POSTED ON April 4, 2021

Monday | 04.05.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
5 min AMRAP
5 Goblet Squats (lightweight)
5 Scap Pullups
5 DB Snatch (each side – lightweight – focus on transition)
5 Down Dog/Seal Pose transitions
**2. Workout Prep**
2 rounds
3 Dumbbell Front Squats (practice squat cleaning)
1 Burpee Pull Up
4 Alternating Dumbbell Snatch
Workout:  Miracle
* Target time: 8-10 Minutes
* Time cap: 15 minutes

For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35)

* Scaling option 1 (Masters 45+)
For Time:
21-15-9
Double Dumbbell Front Squats (35s/25s)
12-9-6
Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (35/25)

* Scaling Option 2
For Time:
21-15-9
Goblet Squats
12-9-6
Up Down

– Into –

72 Kettle Swings

* Limited Equipment Option
For Time:
30-20-10
Lumping Split Lunges
12-9-6 Burpee Pull-Ups

– Into –

100 Air Squats

* Large Class Option
Teams of 2
21-15-9
Synchro Front Squats (95/65)
12-9-6
Synchro Burpee Pull-Ups

– Into –

72 Alternating Synchro Dumbbell Snatch (50/35)

Accessory:

1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)

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