Beach Body Friday

Main Class:
A. Warm-Up
10 min x
6-10 Push Ups
6-10 Bentover Row
6-10 Abmat Sit Ups
6-10 Muscle Snatch

B. WOD:
10 Rounds for Time
5 Hang Power Snatch @ 50% 1RM Snatch or 95/65
5 Overhead Squat
5 Bar Facing Burpees

C. Strength
Bench Press/Floor Press/Ring Dips
5 x 8-12 Reps
Between sets, do a long set of pull ups (any kind you like)

D. Yikes
10 min EDT:
Ring Dips/Push Ups
Bentover Row (use a heavy 10 rep weight)

Beginners Class:
A. Warm-Up
4 Rounds
Row 250m
10 Push Ups
10 AbMat Sit Ups

B. Skill: Hollow Rocks
1. Develop hollow rock position
2. 6 x 15 sec AMRAP Hollow Rock, 15-30 sec rest (progressively more rest as rounds go on)

C. More Skill: Ring Dips
Self-Assisted Ring Dips – 5 x 4-8 reps
Bench Dips – 5 x 6-15
  – between sets, do a long set of KB High Pulls

D. WOD:
10 min EDT
Push Ups
Hollow Rocks