Jan 7, 2018

 

a) WARM UP:

2 Rounds with an empty barbell:

  • 5 Hang snatch pulls
  • 5 Hang Power Snatch
  • 5 Overhead squats
  • 5 squat snatch
b) STRENGTH:

Every 1:15s for 10 rounds:

  • 2 Snatch Pull (NO DROPPING) + 1 Squat Snatch

https://www.youtube.com/watch?v=cRR87TYYGkE

c) Specific Warm up:   

  • Lungster – 1 Lungster = 1 Lunge per leg + 1 Thruster
  • Burpees – 5 burpees – full extension at top

WOD

12 Minute Ascending Ladder

  • 1 Lungster
  • 2 Burpees
  • 2 Lungster
  • 4 Burpees
  • 3 Lungster
  • 6 Burpees
  • 4 Lungster
  • 8 Burpees
  • ….. And so on….

(perf: 75/55, Rx: 95/65, Rx+:115/80)

 

d) Finisher:

  • 100 Empty Barbell Bicep Curls
d) Extra:

3 Sets

  • 15 Double kettlebell Sit ups
  • 10 GHD raises
  • 10 Back extensions
Posted in WOD