Tuesday, 11 January WOD

Warm-up

  • 2:00 Machine –then– 3 Rounds
    • 10 PVC Passthroughs
    • 10 PVC OH Squats
    • 5 Inverted Rows
    • 5 Inch Worms + 1 Push Up
  • Barbell Warm Up: (empty BB)
    • 5 Snatch Pulls
    • 5 High Hang Power Snatches
    • 5 Hang Power Snatches
    • 5 Low Hang Power Snatches
    • 5 OH Squats
    • 3 High Hang Squat Snatches
    • 3 Hang Squat Snatches
    • 3 Low Hang Squat Snatches

STRENGTH

  • 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
  • 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
  • 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
  • 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
  • 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
  • 1x [ 1 High Hang Squat Snatch + 1 Squat Snatch ]
  • Use the same weight for each set. Rest as needed between sets.

Work on the high Hang position from your hip pocket dipping vertically and dropping under the bar..

METCON

  • For time: 1 Mile Run — then —
  • 7 rounds of:
    • 7 Overhead Squats, 135/95 lbs
    • 7 Bar Muscle-ups

Alternate rounds with a partner or rest 30 secs after each round. Split calories as desired try holding 14s or 12s at a time on the bike. Scaling Options: Use an overhead squat weight that allows you to hit 7 reps unbroken, scale bar muscle ups to a tough but unbroken set of chest to bar pull ups or pull ups, if needed scale to 7 inverted rows + 7 Push Ups per round. If you don’t have a bike sub 1 Mile Run together.

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