Dec 3, 2018

 

a) WARM UP:

  • Row for 2 mins – 1 min moderate pace and 1 mins high pace

2 Sets- 1 with dowel- 1 with bar:

  • 5 Jump and Shrug
  • 5 High Pulls
  • 5 Hang Snatch
  • 5 Behind the neck Push Press
  • 5 Overhead Squats
  • 5 Heaving Snatch Balance (dip and drop)
  • 5 Hang Squat Snatch
b) STRENGTH:

  • Minute 1-2-3: 3 Hang Squat Snatch at 65% of 1RM

Minute 4 Rest

  • Minute 5-6-7: 2 Hang Squat Snatch @72% of 1RM

Minute 8 Rest

  • Minute 9-10-11: 1 Hang Squat Snatch @80%

Minute 12 Rest

  • Minute 13-14-15: 1 Squat Snatch @90%
c) WOD PREP:

Barbell Specific Warmup

  • 10 Front Squats
  • 10 Strict Press
  • 10 Push Press
  • 10 Thrusters
  • 5 Box Step overs

WOD

2 Rounds for time

  • 6 DB Box step overs
  • 18 Front Squats
  • 6 DB Box step overs
  • 18 Push press
  • 6 DB Box step overs
  • 18 Thrusters

(Perf: 35/25 dumbbells, 65/45 bar

Rx: 50/35 db, 95/65 bar

Rx+: 65/45 db, 115/80 bar)

d) Extra:

  • 5 Strict Pullups every 90s

or

  • 12 banded lat pulldowns

Rx: 6 Rounds:

  • 1 Peg board ascent every 90s
Posted in WOD