Wednesday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 cuff isolation 

5 inchworms 

+

2 Rounds 

15 KBS

10 cal row 

 

Warm-Up

Dynamic 

 

Strength

A.) 3 Sets 

8 Bulgarian Split Squats To Each Leg 

15 KBS 

 

B.) Snatch Drills 

 

WOD

For Reps 

4min AMRAP 

5 Squat Snatch @ 135/95

7 Burpees 

 

2min Rest 

 

4min AMRAP 

3 Squat Snatch @ 155/105

5 Burpee Over Bar 

 

2min Rest 

 

4min AMRAP 

1 Squat Snatch @ 185/135

3 Burpee Box Jump @ 30/24 

 

Cool Down 

1.) 1,000m row – moderate 

2.) 3min pike 

3.) Roll hamstrings and t-spine 

2018-09-02T18:45:33+00:00 September 2nd, 2018|WOD|