Thursday, 10 March WOD

Warm-up

• 2:00 Machine –then– 2 Rounds
  • 30 Single Unders
  • 20 PVC Passthroughs
  • 10 Air Squats
• -Overhead Stretch (45 seconds)
• -Squat Hold (45 seconds)
• -Pigeon Stretch (45 seconds/side)
• Barbell Warm Up: (empty BB)
  • 7 OH Squats
  • 6 Sots Press (if needed perform w/pvc pipe)
  • 5 Hang Power Snatches
  • 4 Hang Squat Snatches
  • 3 Low Hang Power Snatches
  • 2 Low Hang Squat Snatches

STRENGTH

• 1x [ 1 Power Snatch + 1 Squat Snatch ], pick load Every 1 min for 7 mins.

• 75% 1RM Snatch Moderate weight today, work on a quick catch and finish that pull. You can do touch and go or drop the bar, up to you.

METCON

• For time:
  • 30 Dumbbell Bench Press, 50/35 lbs
  • 100 Double Unders
  • 30 Dumbbell Bench Press, 50/35 lbs
  • 100 Double Unders
  • 50 Sit-ups
  • 50 Wall Balls, 20/14 lbs
  • 50 Sit-ups
  • 50 Wall Balls, 20/14 lbs

Scaling Options: DB bench weight should be light to keep sets of 10 or more! Scale to 0:90 of DU practice or 150 Single Unders. Use a med ball weight that you can move well and hold 15+ reps at a time with! Shoot for under 15 mins today!

Time Cap: 20 mins