Feb 26, 2019

 

a) WARM UP:

3 Rounds

  • 45 sec row
  • 10 Pushups
  • 5 Burpees
  • 10 Dowel Power snatch
b) STRENGTH:

Bench Press

  • 5 sets x 2 reps @ 85% of 1RM
c) Specific Warm up

  • Bar over burpee- 10 fast
  • Power Snatch- 5 with empty bar, 5 with 50% working weight

WOD

3 Rounds:

AMRAP in 5 Minutes

3 Minutes between each AMRAP

  • 10 lateral bar over burpees
  • 5 Power Snatch

** Weights:

Perf: Round 1 – 75/55, Round 2 – 115/80, Round 3 – 135/95

Rx: 95/65, 135/95, 155/105

Rx+:115/80, 155/105, 175/125

Posted in WOD