Tuesday, 7 December WOD

Warm-up

  • 2 Rounds:
    • 400m Row
    • 7 Push Ups
    • 10 Air Squats
    • 0:30 HS Hold
  • Barbell Warm Up: (empty BB)
    • 3 Snatch Deadlifts
    • 3 Snatch Pulls
    • 3 High Hang Power Snatch
    • 3 Hang Power Snatch
    • 3 Low Hang Power Snatch
    • 3 Power Snatch

STRENGTH

  • 3 Power Snatches, 75% 1RM
  • Every 1 min for 10 mins.
  • Touch and go or quick singles.

METCON

  • For time: 5 rounds of:
    • 15 Row Calories
    • 5 Bench Press, 225/145 lbs
  • — then — 5 rounds of:
    • 25 Air Squats
    • 5 Dumbbell Snatches, pick load

Dumbbell Snatches- heavy singles Scaling Options: Use a bench Press weight that is challenging but unbroken! Time Cap: 20 mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s