May 1, 2018

 

a) WARM UP:

3 Rounds of:

  • Jog to end of gym and back
  • 10 jumping jacks
  • 10 dowel pass throughs
  • 10 bird dogs
b) WOD:

Part #1 – In a 5:00 Window:

  • 600 m Run (1 lap + to the ac unit and back)

Time Remaining, AMRAP:

  • 12 Hang Power Snatch (95/65)
  • 12 Bar Facing Burpees

Rest 5:00

Part #2 – In a 5:00 Window:

  • 400 m Run

Time Remaining, AMRAP:

  • 9 Hang Power Snatch (115/80)
  • 9 Bar Facing Burpees

Rest 5:00

Part #3 – In a 5:00 Window:

  • 200 m Run

Time Remaining, AMRAP:

  • 6 Hang Power Snatch (135/95)
  • 6 Bar Facing Burpees
c) STRENGTH:

EMOM x 12 (3 Rounds):

  • Minute 1 – 15 Hollow rocks
  • Minute 2 – 10 push ups (RX+ 10 clapping push ups)
  • Minute 3 – 15 Weighted Sit Ups (10# Plate)
  • Minute 4 – 10/7 cals AAB
Posted in WOD