Friday, 13 May WOD

Warm-up

  • 15 Cal Machine
  • 20 Hollow Rocks
  • 15 Air Squats
  • 10 Romanian Deadlifts (light KB or KB)
  • 15 Cal Machine
  • 15 Kip Swings
  • 15 PVC Pass Throughs + 10 OH Squats with PVC
  • 10 Inverted Rows
  • 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

  • Snatch 1×2 at 65% 1RM
  • Snatch 1×2 at 70% 1RM
  • Snatch 1×2 at 75% 1RM
  • Snatch 1×2 at 70% 1RM
  • Snatch 1×2 at 75% 1RM
  • Snatch 1×2 at 80% 1RM
    • Rest 1:30 between sets.

METCON

  • 3 rounds for time of:
    • 30 Overhead Squats, 95/65 lbs
    • 30 Sit-ups
    • 10 Muscle-ups

Little twist from individual quarterfinals event 2. Scaling Options: Weight for the oh squat should be light to keep them unbroken or 1 break. Reduce the volume on the muscle ups if needed to something like 8 or 6. Muscle ups should be done in no more than 2-3 sets. Scale to bar muscle ups if needed or sub 10 Pull Ups + 10 Push Ups, sub inverted rows as needed.

Time Cap: 20 mins

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