09 Aug WOD- Wednesday, Aug 10

Posted at 20:51h in WOD by

Warm-up:

    1x:
    400 m run
    10 scap pullups
    10 scap pushup
    20 hollow rocks
    20 KBS

Skill/Warm-up cont:

    2x: review movements first!
    Ring drops/ Supports x5
    Hip to rings x5
    Low ring rows* x5
    *pull hands to rib cage

    2x:
    w/bar
    Hang high pull x3
    Muscle SN x3
    Hang Power SN x3
    Power SN x3
    SN pull x 3

Strength:

    Every 90 sec- running clock for 7 sets
    3×3 Power Snatch
    4×2 Snatch Pull

    *Increase weight each movement
    (10:30 min)

WOD:

    14 min AMRAP
    70 DU
    7 MU
    7 Snatch

    Lv1: 50 Lateral Hops, 14 ring dips/push ups, 85/55
    Lv2: 35 DU, 5 MU, 115/75
    Lv3: 155/115

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