April 9, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 leg swings – front/back & side/side
  • 5 squats
  • 10 dowel pass thrus
  • 5 push ups with 3 sec hold at bottom and top
b) STRENGTH 1: Back squats

  • 3 sets of 3-5 reps @ 85% 

Rest 2 minutes

 

c) STRENGTH 2: Strict Press

  • 5 sets of 5 reps

Rest 1-2 minutes

Begin first set at 75%, build as necessary

d) WOD:

Take 8-10 mins to warm up the power snatch

  • 30 Snatches for time

Men Rx – 155

Women Rx – 105

Posted in WOD