Friday

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
3 rounds
10 OHS with barbell
10 sit-ups

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) Snatch
7min to find a 3RM HPS
*Then drop to 90% of last completed lift
*5 HPS OTMx4

 

 

WOD
With A Running Clock
2 Rounds
1min Power Snatch @ 95/65
2min Row For Cal
Rest 2min

Rest 2min

2 Rounds
1min Thruster @ 95/65
2min AB For Cal
Rest 2min

Rest 2min

2 Rounds
1min max reps BB complex (1 HSC + 1 Thruster)
2min bar facing burpees

 

 

Cool Down
1.) Row 1,000m
2.) Spend 3min in pike position
3.) Spend 3min on band hip mobility

2017-10-09T01:16:47+00:00 October 9th, 2017|WOD|