Tuesday, 11 February WOD

Warm Up

~Coaches choice- 10-12 minutes

Gymnastic Day!!!

  • Part A: 7 min AMRAP 
    • 1 Strict HSPU
    • 1 Strict Ring Dip
    • 1 Push up
    • 2 Strict HSPU
    • 2 Strict Ring Dip
    • 2 Push up
    • …..continue adding 1 rep to each movement each round until time expires

REST 3 minutes

  • PART B: 5 min AMRAP
    • 2 Wall Walks
    • 10 Weighed Abmat Situps

TECHNIQUE WORK (10-12 MINUTES)

1 Hang Snatch Pull + 2 Hang Snatch High Pull + 3 Hang Muscle Snatch

5 sets of the above complex

Use heaviest weight you can for each set; rest as needed between sets

METCON “Castaway”

  • FOR TIME:
    • 100 Air Squats
    • 50/35 cal Row
    • 25 Hang Power Snatch (115/85)

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