Introduction
+ Having Fun?
DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
+ OHS > NG OHS > NS OHS > NGNS OHS > OHS
Warm-Up
3 Rounds of:
10 Box Jumps
10 Ring Rows
Focus Movements
Front Squat or OHS 3×5
Mid Hang Power Clean or Snatch
+ Mid Hang Deadlift x5
+ Mid Hang Pull x 5
+ Mid Hang High Pull x5
+ Receiving Drills x5
+ Mid Hang Power Clean or Snatch x2x5
Wall Ball
+ Intro Set-Up, Throw, Catch, Cycle
+ 2 Sets of 5 Reps Each
WOD
“Death By Wall Ball“
+ 1 Every Minute on the Minute
Cool Down
Foam Roller Series A
+ Quad
+ ITB
+ Adductors
+ Lat
+ Upper Back
Love the death by wall ball here.
What’s the OHS lingo. I’m not getting it.
NG= Narrow GripNS= Narrow Stance
We make the movement much harder by making the wither the stance or grip wider and pushing them to work as hard as they can to keep good form. Afterwards, we do the OHS again and folks are a little more open… ideally.