Tuesday, 22 February WOD

Warm-up

  • 2 Rounds
    • 250m Row
    • 10 PVC Passthroughs
    • 0:30 HS Hold
    • 10 Lunges (each leg)
  • -Couch Stretch (1:00 each side)
  • -Calf Stretch (0:30 each side)
  • -Overhead Stretch
  • Barbell Warm Up: (empty BB)
    • 5 Snatch Pulls
    • 5 OH Squats
    • 5 Hang Power Snatches
    • 5 Snatch Balances
    • 5 Hang Squat Snatches
    • 5 Pause OH Squats
    • 5 Low Hang Squat Snatches

STRENGTH

  • Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest 1:30 between sets.

80-85% 1RM Good singles for today, no misses.

METCON

  • 5 rounds for time of:
    • 15 Row Calories
    • 15 Burpee Box Jump Overs, 24/20 in
    • Rest 1:30

Rest 1:30 after each round or alternate rounds 1:1 with a partner. Scaling Options: Practice jumping onto the box even if that means lowering the height. Same cals on the rower for everyone, most time will be made up on the burpees. Time Cap: 20 mins

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