Friday, 4 March WOD

Go easy on todays training if you Plan on going hard for the OPEN.

Warm-up

  • 15 Cal Machine
  • 20 Hollow Rocks
  • 15 Air Squats
  • 10 Romanian Deadlifts
  • 15 Cal Machine
  • 15 Kip Swings
  • 15 PVC Pass Throughs + 10 OH Squats with PVC
  • 10 DB Muscle Snatches (light DB)
  • 15 Cal Machine
  • 10 V-Ups
  • 10 Snatch Balances w/PVC
  • 10 DB OH Squats (light DB)
  • Barbell Warm Up: (empty BB)
    • 5 Snatch Pulls
    • 5 OH Squats
    • 5 Hang Power Snatches
    • 5 Snatch Balances
    • 5 Hang Squat Snatches
    • 5 Low Hang Squat Snatches

STRENGTH

  • 2 Squat Snatches, 75% 1RM Every 1 min for 7 mins.

These should be relatively quick singles.

METCON

  • 2 rounds for time of:
    • 50 Toes-to-bars
    • 25 Power Snatches, 135/95 lbs

Chip away and keep moving Scaling Options: Scale to knee to elbows or knee raises really focus on the kip swing and kipping motion today, you could also just do 50 kip swings or 50 V-Ups. Power snatches should be singles at a moderate/light weight.

Time Cap: 23 mins

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