Thursday, 23 January WOD

Warm-up:

  • 400m run
  • then 3 rounds for quality of:
    • 7 L/7 R Single Arm Dumbbell Bench Press, pick load
    • 7 L/7 R Single Arm Dumbbell Bent Over Rows, pick load

Strength: Bench Press and Snatch

10 minutes to find your 5 rep max

then

Every 2 minutes for 10 minutes:

3 Pause Power Snatch + 1 Power Snatch (pick load)

Metcon:

AMRAP in 3 minutes of:

  • 9 assault bike cals or 12 cals on the rower
  • 12 power snatches at 95/65 lbs

then rest 1 min

AMRAP in 3 minutes of:

  • 9 assault bike cals or 12 cals on the rower
  • 8 power snatches at 115/80 lbs

then rest 1 min

AMRAP in 3 minutes of:

  • 9 assault bike cals or 12 cals on the rower
  • 4 power snatches at 135/95 lbs

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