Saturday, 19 February WOD

Warm-up

  • 1:00 Machine
  • 10 Good Mornings (with light kb or DB)
  • 0:30 Plank Hold
  • 1:00 Machine
  • 0:30 Superman Hold
  • 10 DB Deadlifts (light DB or kb)
  • 1:00 Machine
  • 15 Kip Swings
  • 10 Muscle Snatches w/ Empty BB

METCON Partner WOD

  • 3 rounds for time of:
    • Partner 1 do:
      • 50/40 Machine Calories
    • Partner 2 do: 15-12-9 reps of:
      • Power Snatch, 95/65 lbs
      • Toes-to-bar

Complete in teams of 2. Switch once both partners are done. Scaling Options: Preferably use a bike or rower if you can. Use a light barbell weight that you can hold at least 5-7 reps T&G each time. Scale to knee to elbows or V-Ups instead of TTB for today. Try to hold big sets.

Time Cap: 25 mins

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