Tuesday

Pre Warm-Up 

3 Rounds 

10 cal AB

10 lunges 

15 sit-up 

+

3 Rounds 

15 KBS 

5 burpees 

 

Warm-Up

Movement Prep 

Dynamic 

 

Strength 

A.) 3 Sets 

8 Bulgarian Split Squat To Each Leg 

12 DBL KBS (Russian) 

30sec Forearm Plank – plate on back 

 

B.) Snatch Drills 

 

WOD 

2 WOD Options 

 

#1 

AMANDA 

For Time – 13min cap 

9-7-5

Ring Muscle Up 

Squat Snatch @ 135/95

 

#2 

For Time – 13min cap 

18-14-10

TTB 

9-7-5

Squat Snatch @ 135/95

 

Cool Down 

1.) 5min on banded shoulder stretch 

2.) 4min row 

3.) 2min split practice on each leg 

2018-09-16T21:07:43+00:00 September 16th, 2018|WOD|