Aug 7, 2017

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 dowel pass thrus
  • 5 dowel overhead squats
b) SKILL/STRENGTH:

“On the Minute” x 3 Rounds: Power Snatch + Overhead Squat + Squat Snatch

  • On the 0:00… 66% of 1RM Squat Snatch
  • On the 1:00… 71%
  • On the 2:00… 76%
  • On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.  Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

c) WOD:

“NASTY GIRLS”

3 Rounds:

  • 50 Air Squats
  • 7 Ring Muscle Ups (scale: 7 burpee C2B or chin over bar pull ups, or if you cannot do a pull up, 7 ring rows and 7 burpees)
  • 10 Hang Power Cleans (135/95)
d) ACCESSORY WORK:

EMOM x 10 (5 Rounds):

  • Even Minutes – 15 KBS (53/35)
  • Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD