Feb 6, 2019

 

a) WARM UP:

2 Rounds (start with empty bar):

  • 5 Jump and shrugs
  • 5 Muscle Snatch
  • 5 Snatch balance
  • 5 Overhead Squats
  • 5 Power Snatch
b) STRENGTH:

Every 90s for 10 Rounds:

  • 1 heaving snatch balance + 1 Squat Snatch
c)  Specific Warm up

  • Strict handstand pushup- 3-5 handstand pushups
  • Strict ring dip 3-5 ring dips
  • Strict chin up 3-5 Chin ups
  • Farmers carry 1 length with working weight

WOD

5 Rounds for time

  • 10 Strict Handstand pushups
  • 10 Strict Ring Dips
  • 10 Strict Chin ups
  • 2 full lengths of the gym Farmers Carry
d) Extra:

  • 6 Minutes of max rep curls with just the barbell
  • 6 minutes of max reps overhead press with just the bar
Posted in WOD